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Béchamel sauce vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and chinese broccoli

  • Béchamel sauce is richer in vitamin B12 and phosphorus, yet chinese broccoli is richer in vitamin K, vitamin C, vitamin A, folate, manganese, and fiber.
  • Daily need coverage for vitamin K for chinese broccoli is 70% higher.
  • Chinese broccoli contains less sodium.

Food types used in this article are Sauce, homemade, white, thin and Broccoli, chinese, cooked.

Infographic

Béchamel sauce vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more CalciumCalcium +26%
Contains more PhosphorusPhosphorus +146.3%
Contains more SeleniumSelenium +153.8%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +166.7%
Contains more CopperCopper +369.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1000%
~equal in Zinc ~0.39mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B5Vitamin B5 +113.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3425%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +14033.3%
Contains more FolateFolate +1000%
Contains more CholineCholine +79.4%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +230.7%
Contains more FatsFats +834.7%
Contains more CarbsCarbs +94.2%
Contains more OtherOther +82.3%
Contains more WaterWater +16%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +5240%
Contains more Poly. FatPolyunsaturated fat +380.6%
Contains less Sat. FatSaturated fat -94.9%

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 Chinese broccoli
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Chinese broccoli DV% diff.
Vitamin K 0.6µg 84.8µg 70%
Vitamin C 0.8mg 28.2mg 30%
Folate 9µg 99µg 23%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Fiber 0.1g 2.5g 10%
Manganese 0.024mg 0.264mg 10%
Saturated fat 2.152g 0.11g 9%
Fats 6.73g 0.72g 9%
Phosphorus 101mg 41mg 9%
Polyunsaturated fat 1.586g 0.33g 8%
Monounsaturated fat 2.67g 0.05g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Protein 3.77g 1.14g 5%
Copper 0.013mg 0.061mg 5%
Vitamin B5 0.339mg 0.159mg 4%
Calories 105kcal 22kcal 4%
Selenium 3.3µg 1.3µg 4%
Iron 0.21mg 0.56mg 4%
Cholesterol 8mg 0mg 3%
Calcium 126mg 100mg 3%
Vitamin B1 0.055mg 0.095mg 3%
Vitamin B2 0.184mg 0.146mg 3%
Potassium 163mg 261mg 3%
Vitamin E 0.17mg 0.48mg 2%
Choline 14.1mg 25.3mg 2%
Vitamin B6 0.041mg 0.07mg 2%
Vitamin B3 0.261mg 0.437mg 1%
Magnesium 15mg 18mg 1%
Vitamin A 73µg 82µg 1%
Carbs 7.4g 3.81g 1%
Net carbs 7.3g 1.31g N/A
Sugar 4.78g 0.84g N/A
Zinc 0.42mg 0.39mg 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%

Which food is preferable for your diet?

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

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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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
19%
Béchamel sauce
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 2.042g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.