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  6. Béchamel sauce vs. Black gram

Béchamel sauce vs. Black gram — In-Depth Nutrition Comparison

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How are Béchamel sauce and Black gram different?

  • Black gram is higher than Béchamel sauce in Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Zinc, Potassium, and Vitamin B6.
  • Black gram covers your daily need of Copper 108% more than Béchamel sauce.

Sauce, homemade, white, thin and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Béchamel sauce vs Black gram infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Béchamel sauce
Béchamel sauce
0
:
10
Black gram
Black gram
Contains more Iron +3504.8%
Contains more Magnesium +1680%
Contains more Phosphorus +275.2%
Contains more Potassium +503.1%
Contains less Sodium -88.4%
Contains more Zinc +697.6%
Contains more Copper +7446.2%
Contains more Manganese +6262.5%
Contains more Selenium +148.5%
Equal in Calcium - 138
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Iron +3504.8%
Contains more Magnesium +1680%
Contains more Phosphorus +275.2%
Contains more Potassium +503.1%
Contains less Sodium -88.4%
Contains more Zinc +697.6%
Contains more Copper +7446.2%
Contains more Manganese +6262.5%
Contains more Selenium +148.5%
Equal in Calcium - 138

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Béchamel sauce
Béchamel sauce
6
:
6
Black gram
Black gram
Contains more Vitamin A +1039.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +585.4%
Contains more Folate +2300%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +1039.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +585.4%
Contains more Folate +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
3
Black gram
Black gram
Contains more Fats +310.4%
Contains more Water +646.9%
Contains more Protein +568.7%
Contains more Carbs +697.2%
Contains more Other +133.3%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +310.4%
Contains more Water +646.9%
Contains more Protein +568.7%
Contains more Carbs +697.2%
Contains more Other +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +3041.2%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -94.7%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +3041.2%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -94.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Béchamel sauce Black gram
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Black gram Opinion
Net carbs 7.3g 40.69g Black gram
Protein 3.77g 25.21g Black gram
Fats 6.73g 1.64g Béchamel sauce
Carbs 7.4g 58.99g Black gram
Calories 105kcal 341kcal Black gram
Sugar 4.78g Black gram
Fiber 0.1g 18.3g Black gram
Calcium 126mg 138mg Black gram
Iron 0.21mg 7.57mg Black gram
Magnesium 15mg 267mg Black gram
Phosphorus 101mg 379mg Black gram
Potassium 163mg 983mg Black gram
Sodium 328mg 38mg Black gram
Zinc 0.42mg 3.35mg Black gram
Copper 0.013mg 0.981mg Black gram
Manganese 0.024mg 1.527mg Black gram
Selenium 3.3µg 8.2µg Black gram
Vitamin A 262IU 23IU Béchamel sauce
Vitamin A RAE 73µg 1µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.273mg Black gram
Vitamin B2 0.184mg 0.254mg Black gram
Vitamin B3 0.261mg 1.447mg Black gram
Vitamin B5 0.339mg 0.906mg Black gram
Vitamin B6 0.041mg 0.281mg Black gram
Folate 9µg 216µg Black gram
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg 0.263mg Black gram
Threonine 0.147mg 0.875mg Black gram
Isoleucine 0.198mg 1.287mg Black gram
Leucine 0.32mg 2.089mg Black gram
Lysine 0.259mg 1.674mg Black gram
Methionine 0.082mg 0.367mg Black gram
Phenylalanine 0.157mg 1.473mg Black gram
Valine 0.219mg 1.416mg Black gram
Histidine 0.089mg 0.706mg Black gram
Cholesterol 8mg 0mg Black gram
Saturated Fat 2.152g 0.114g Black gram
Monounsaturated Fat 2.67g 0.085g Béchamel sauce
Polyunsaturated fat 1.586g 1.071g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Béchamel sauce
36%
Black gram
Minerals Daily Need Coverage Score
19%
Béchamel sauce
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 43)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 290mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.038g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.