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  6. Béchamel sauce vs. Cauliflower

Béchamel sauce vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and cauliflower

  • Béchamel sauce has more vitamin B12, calcium, vitamin B2, and vitamin D; however, cauliflower is richer in vitamin C, vitamin K, folate, and vitamin B6.
  • Cauliflower covers your daily vitamin C needs 53% more than béchamel sauce.
  • Cauliflower contains less saturated fat.

Specific food types used in this comparison are Sauce, homemade, white, thin and Cauliflower, raw.

Infographic

Béchamel sauce vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +472.7%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +129.5%
Contains more SeleniumSelenium +450%
Contains more PotassiumPotassium +83.4%
Contains more IronIron +100%
Contains more CopperCopper +200%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +545.8%
~equal in Magnesium ~15mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5925%
Contains more Vitamin B3Vitamin B3 +94.3%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin KVitamin K +2483.3%
Contains more FolateFolate +533.3%
Contains more CholineCholine +214.2%
~equal in Vitamin B1 ~0.05mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cauliflower DV% diff.
Vitamin C 0.8mg 48.2mg 53%
Sodium 328mg 30mg 13%
Vitamin B12 0.3µg 0µg 13%
Folate 9µg 57µg 12%
Vitamin K 0.6µg 15.5µg 12%
Vitamin B6 0.041mg 0.184mg 11%
Calcium 126mg 22mg 10%
Vitamin B2 0.184mg 0.06mg 10%
Polyunsaturated fat 1.586g 0.031g 10%
Fats 6.73g 0.28g 10%
Saturated fat 2.152g 0.13g 9%
Fiber 0.1g 2g 8%
Phosphorus 101mg 44mg 8%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.034g 7%
Vitamin B5 0.339mg 0.667mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Manganese 0.024mg 0.155mg 6%
Selenium 3.3µg 0.6µg 5%
Choline 14.1mg 44.3mg 5%
Protein 3.77g 1.92g 4%
Calories 105kcal 25kcal 4%
Potassium 163mg 299mg 4%
Cholesterol 8mg 0mg 3%
Copper 0.013mg 0.039mg 3%
Iron 0.21mg 0.42mg 3%
Vitamin B3 0.261mg 0.507mg 2%
Vitamin E 0.17mg 0.08mg 1%
Fructose 0.97g 1%
Carbs 7.4g 4.97g 1%
Zinc 0.42mg 0.27mg 1%
Net carbs 7.3g 2.97g N/A
Magnesium 15mg 15mg 0%
Sugar 4.78g 1.91g N/A
Vitamin B1 0.055mg 0.05mg 0%
Tryptophan 0.046mg 0.02mg 0%
Threonine 0.147mg 0.076mg 0%
Isoleucine 0.198mg 0.071mg 0%
Leucine 0.32mg 0.106mg 0%
Lysine 0.259mg 0.217mg 0%
Methionine 0.082mg 0.02mg 0%
Phenylalanine 0.157mg 0.065mg 0%
Valine 0.219mg 0.125mg 0%
Histidine 0.089mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +96.4%
Contains more FatsFats +2303.6%
Contains more CarbsCarbs +48.9%
Contains more OtherOther +89.5%
Contains more WaterWater +14.1%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +7752.9%
Contains more Poly. FatPolyunsaturated fat +5016.1%
Contains less Sat. FatSaturated fat -94%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.