Béchamel sauce vs. Coconut — In-Depth Nutrition Comparison
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How are béchamel sauce and coconut different?
- Béchamel sauce is higher in vitamin B2, vitamin B12, and calcium; however, coconut is richer in manganese, copper, fiber, iron, and selenium.
- Daily need coverage for saturated fat for coconut is 138% higher.
- Coconut has less sodium.
Sauce, homemade, white, thin and Nuts, coconut meat, raw are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +800% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +118.4% |
| Contains more IronIron | +1057.1% |
| Contains more CopperCopper | +3246.2% |
| Contains more ZincZinc | +161.9% |
| Contains more PhosphorusPhosphorus | +11.9% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +6150% |
| Contains more SeleniumSelenium | +206.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +820% |
| Contains more Vitamin B5Vitamin B5 | +13% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +16.5% |
| Contains more Vitamin CVitamin C | +312.5% |
| Contains more Vitamin EVitamin E | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B3Vitamin B3 | +106.9% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +188.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.152g | 29.698g | 125% |
| Manganese | 0.024mg | 1.5mg | 64% |
| Copper | 0.013mg | 0.435mg | 47% |
| Fats | 6.73g | 33.49g | 41% |
| Fiber | 0.1g | 9g | 36% |
| Iron | 0.21mg | 2.43mg | 28% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Vitamin B2 | 0.184mg | 0.02mg | 13% |
| Sodium | 328mg | 20mg | 13% |
| Calories | 105kcal | 354kcal | 12% |
| Selenium | 3.3µg | 10.1µg | 12% |
| Calcium | 126mg | 14mg | 11% |
| Vitamin A | 73µg | 0µg | 8% |
| Polyunsaturated fat | 1.586g | 0.366g | 8% |
| Potassium | 163mg | 356mg | 6% |
| Zinc | 0.42mg | 1.1mg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Folate | 9µg | 26µg | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Monounsaturated fat | 2.67g | 1.425g | 3% |
| Vitamin C | 0.8mg | 3.3mg | 3% |
| Carbs | 7.4g | 15.23g | 3% |
| Phosphorus | 101mg | 113mg | 2% |
| Vitamin B3 | 0.261mg | 0.54mg | 2% |
| Vitamin B6 | 0.041mg | 0.054mg | 1% |
| Vitamin B5 | 0.339mg | 0.3mg | 1% |
| Vitamin B1 | 0.055mg | 0.066mg | 1% |
| Protein | 3.77g | 3.33g | 1% |
| Net carbs | 7.3g | 6.23g | N/A |
| Sugar | 4.78g | 6.23g | N/A |
| Vitamin E | 0.17mg | 0.24mg | 0% |
| Vitamin K | 0.6µg | 0.2µg | 0% |
| Choline | 14.1mg | 12.1mg | 0% |
| Tryptophan | 0.046mg | 0.039mg | 0% |
| Threonine | 0.147mg | 0.121mg | 0% |
| Isoleucine | 0.198mg | 0.131mg | 0% |
| Leucine | 0.32mg | 0.247mg | 0% |
| Lysine | 0.259mg | 0.147mg | 0% |
| Methionine | 0.082mg | 0.062mg | 0% |
| Phenylalanine | 0.157mg | 0.169mg | 0% |
| Valine | 0.219mg | 0.202mg | 0% |
| Histidine | 0.089mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +13.2% |
| Contains more WaterWater | +71.7% |
| Contains more OtherOther | +50% |
| Contains more FatsFats | +397.6% |
| Contains more CarbsCarbs | +105.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +87.4% |
| Contains more Poly. FatPolyunsaturated fat | +333.3% |
