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Béchamel sauce vs. Chickpea raw — In-Depth Nutrition Comparison

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Differences between béchamel sauce and chickpea raw

  • Béchamel sauce contains less manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc than chickpea raw.
  • Chickpea raw's daily need coverage for manganese is 925% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Béchamel sauce vs Chickpea raw infographic
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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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +121.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +426.7%
Contains more PotassiumPotassium +340.5%
Contains more IronIron +1952.4%
Contains more CopperCopper +4946.2%
Contains more ZincZinc +557.1%
Contains more PhosphorusPhosphorus +149.5%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +88675%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +767.3%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +490.4%
Contains more Vitamin B5Vitamin B5 +368.4%
Contains more Vitamin B6Vitamin B6 +1204.9%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +604.3%

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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +11.4%
Contains more WaterWater +950.3%
Contains more ProteinProtein +443%
Contains more CarbsCarbs +750.7%
Contains more OtherOther +98.6%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +93.9%
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +72.2%

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 Chickpea raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Chickpea raw DV% diff.
Manganese 0.024mg 21.306mg 925%
Folate 9µg 557µg 137%
Copper 0.013mg 0.656mg 71%
Iron 0.21mg 4.31mg 51%
Fiber 0.1g 12.2g 48%
Vitamin B6 0.041mg 0.535mg 38%
Vitamin B1 0.055mg 0.477mg 35%
Protein 3.77g 20.47g 33%
Vitamin B5 0.339mg 1.588mg 25%
Phosphorus 101mg 252mg 22%
Zinc 0.42mg 2.76mg 21%
Carbs 7.4g 62.95g 19%
Potassium 163mg 718mg 16%
Choline 14.1mg 99.3mg 15%
Magnesium 15mg 79mg 15%
Calories 105kcal 378kcal 14%
Sodium 328mg 24mg 13%
Vitamin B12 0.3µg 0µg 13%
Vitamin B3 0.261mg 1.541mg 8%
Vitamin A 73µg 3µg 8%
Polyunsaturated fat 1.586g 2.731g 8%
Calcium 126mg 57mg 7%
Vitamin K 0.6µg 9µg 7%
Saturated fat 2.152g 0.603g 7%
Selenium 3.3µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin C 0.8mg 4mg 4%
Vitamin E 0.17mg 0.82mg 4%
Cholesterol 8mg 0mg 3%
Monounsaturated fat 2.67g 1.377g 3%
Vitamin B2 0.184mg 0.212mg 2%
Fats 6.73g 6.04g 1%
Net carbs 7.3g 50.75g N/A
Sugar 4.78g 10.7g N/A
Tryptophan 0.046mg 0.2mg 0%
Threonine 0.147mg 0.766mg 0%
Isoleucine 0.198mg 0.882mg 0%
Leucine 0.32mg 1.465mg 0%
Lysine 0.259mg 1.377mg 0%
Methionine 0.082mg 0.27mg 0%
Phenylalanine 0.157mg 1.103mg 0%
Valine 0.219mg 0.865mg 0%
Histidine 0.089mg 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Béchamel sauce
72%
Chickpea raw
Minerals Daily Need Coverage Score
19%
Béchamel sauce
348%
Chickpea raw

Comparison summary

Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 1.549g)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 5.92g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 36)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.