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  6. Béchamel sauce vs. Cardamom

Béchamel sauce vs. Cardamom — In-Depth Nutrition Comparison

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Differences between béchamel sauce and cardamom

  • Béchamel sauce contains less manganese, iron, fiber, zinc, magnesium, copper, potassium, calcium, vitamin C, and vitamin B6 than cardamom.
  • Cardamom's daily need coverage for manganese is 1216% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Spices, cardamom.

Infographic

Béchamel sauce vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1426.7%
Contains more CalciumCalcium +204%
Contains more PotassiumPotassium +586.5%
Contains more IronIron +6552.4%
Contains more CopperCopper +2846.2%
Contains more ZincZinc +1678.6%
Contains more PhosphorusPhosphorus +76.2%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +116566.7%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2525%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin B6Vitamin B6 +461%
~equal in Vitamin B2 ~0.182mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cardamom DV% diff.
Manganese 0.024mg 28mg 1216%
Iron 0.21mg 13.97mg 172%
Fiber 0.1g 28g 112%
Zinc 0.42mg 7.47mg 64%
Magnesium 15mg 229mg 51%
Copper 0.013mg 0.383mg 41%
Potassium 163mg 1119mg 28%
Calcium 126mg 383mg 26%
Vitamin C 0.8mg 21mg 22%
Carbs 7.4g 68.47g 20%
Vitamin B6 0.041mg 0.23mg 15%
Protein 3.77g 10.76g 14%
Vitamin B12 0.3µg 0µg 13%
Sodium 328mg 18mg 13%
Vitamin B1 0.055mg 0.198mg 12%
Phosphorus 101mg 178mg 11%
Calories 105kcal 311kcal 10%
Polyunsaturated fat 1.586g 0.43g 8%
Vitamin A 73µg 0µg 8%
Vitamin B5 0.339mg 7%
Saturated fat 2.152g 0.68g 7%
Selenium 3.3µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Monounsaturated fat 2.67g 0.87g 5%
Vitamin B3 0.261mg 1.102mg 5%
Choline 14.1mg 3%
Cholesterol 8mg 0mg 3%
Folate 9µg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Fats 6.73g 6.7g 0%
Net carbs 7.3g 40.47g N/A
Sugar 4.78g N/A
Vitamin B2 0.184mg 0.182mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more WaterWater +874.2%
Contains more ProteinProtein +185.4%
Contains more CarbsCarbs +825.3%
Contains more OtherOther +302.1%
~equal in Fats ~6.7g

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +206.9%
Contains more Poly. FatPolyunsaturated fat +268.8%
Contains less Sat. FatSaturated fat -68.4%

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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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.