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  6. Béchamel sauce vs. Brussels sprouts

Béchamel sauce vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and Brussels sprouts

  • Béchamel sauce has more vitamin B12; however, Brussels sprouts are higher in vitamin K, vitamin C, iron, fiber, vitamin B6, manganese, and folate.
  • Brussels sprouts cover your daily need for vitamin K, 147% more than béchamel sauce.
  • Brussels sprouts have less saturated fat.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Brussels sprouts, raw.

Infographic

Béchamel sauce vs Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +200%
Contains more PhosphorusPhosphorus +46.4%
Contains more SeleniumSelenium +106.3%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +566.7%
Contains more CopperCopper +438.5%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +1304.2%
~equal in Zinc ~0.42mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +92.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +10525%
Contains more Vitamin EVitamin E +417.6%
Contains more Vitamin B1Vitamin B1 +152.7%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B6Vitamin B6 +434.1%
Contains more Vitamin KVitamin K +29400%
Contains more FolateFolate +577.8%
Contains more CholineCholine +35.5%
~equal in Vitamin B5 ~0.309mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Brussels sprouts DV% diff.
Polyunsaturated fat 1.586g 153g 1009%
Vitamin K 0.6µg 177µg 147%
Vitamin C 0.8mg 85mg 94%
Fiber 0.1g 3.8g 15%
Iron 0.21mg 1.4mg 15%
Vitamin B6 0.041mg 0.219mg 14%
Manganese 0.024mg 0.337mg 14%
Folate 9µg 61µg 13%
Sodium 328mg 25mg 13%
Vitamin B12 0.3µg 0µg 13%
Fats 6.73g 0.3g 10%
Saturated fat 2.152g 0.062g 10%
Calcium 126mg 42mg 8%
Vitamin B1 0.055mg 0.139mg 7%
Vitamin B2 0.184mg 0.09mg 7%
Potassium 163mg 389mg 7%
Monounsaturated fat 2.67g 0.023g 7%
Copper 0.013mg 0.07mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Phosphorus 101mg 69mg 5%
Vitamin E 0.17mg 0.88mg 5%
Vitamin A 73µg 38µg 4%
Calories 105kcal 43kcal 3%
Selenium 3.3µg 1.6µg 3%
Vitamin B3 0.261mg 0.745mg 3%
Cholesterol 8mg 0mg 3%
Magnesium 15mg 23mg 2%
Vitamin B5 0.339mg 0.309mg 1%
Carbs 7.4g 8.95g 1%
Fructose 0.93g 1%
Choline 14.1mg 19.1mg 1%
Protein 3.77g 3.38g 1%
Net carbs 7.3g 5.15g N/A
Sugar 4.78g 2.2g N/A
Zinc 0.42mg 0.42mg 0%
Tryptophan 0.046mg 0.037mg 0%
Threonine 0.147mg 0.12mg 0%
Isoleucine 0.198mg 0.132mg 0%
Leucine 0.32mg 0.152mg 0%
Lysine 0.259mg 0.154mg 0%
Methionine 0.082mg 0.032mg 0%
Phenylalanine 0.157mg 0.098mg 0%
Valine 0.219mg 0.155mg 0%
Histidine 0.089mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +11.5%
Contains more FatsFats +2143.3%
Contains more CarbsCarbs +20.9%
~equal in Water ~86g
~equal in Other ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +11508.7%
Contains less Sat. FatSaturated fat -97.1%
Contains more Poly. FatPolyunsaturated fat +9546.9%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.