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  6. Béchamel sauce vs. Coconut milk

Béchamel sauce vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and coconut milk

  • Béchamel sauce has more vitamin B2, vitamin B12, calcium, and vitamin D; however, coconut milk has more manganese, copper, iron, and fiber.
  • Coconut milk's daily need coverage for saturated fat is 95% more.
  • Coconut milk is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Béchamel sauce vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +687.5%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +681%
Contains more CopperCopper +1946.2%
Contains more ZincZinc +59.5%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +3716.7%
Contains more SeleniumSelenium +87.9%
~equal in Phosphorus ~100mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +65.9%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B3Vitamin B3 +191.2%
Contains more FolateFolate +77.8%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Coconut milk DV% diff.
Saturated fat 2.152g 21.14g 86%
Manganese 0.024mg 0.916mg 39%
Copper 0.013mg 0.266mg 28%
Fats 6.73g 23.84g 26%
Iron 0.21mg 1.64mg 18%
Sodium 328mg 15mg 14%
Vitamin B2 0.184mg 0mg 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 16mg 11%
Polyunsaturated fat 1.586g 0.261g 9%
Vitamin A 73µg 0µg 8%
Fiber 0.1g 2.2g 8%
Calories 105kcal 230kcal 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 6.2µg 5%
Magnesium 15mg 37mg 5%
Monounsaturated fat 2.67g 1.014g 4%
Potassium 163mg 263mg 3%
Protein 3.77g 2.29g 3%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.261mg 0.76mg 3%
Vitamin B5 0.339mg 0.183mg 3%
Folate 9µg 16µg 2%
Vitamin C 0.8mg 2.8mg 2%
Vitamin B1 0.055mg 0.026mg 2%
Zinc 0.42mg 0.67mg 2%
Vitamin B6 0.041mg 0.033mg 1%
Carbs 7.4g 5.54g 1%
Choline 14.1mg 8.5mg 1%
Net carbs 7.3g 3.34g N/A
Sugar 4.78g 3.34g N/A
Phosphorus 101mg 100mg 0%
Vitamin E 0.17mg 0.15mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.027mg 0%
Threonine 0.147mg 0.083mg 0%
Isoleucine 0.198mg 0.09mg 0%
Leucine 0.32mg 0.17mg 0%
Lysine 0.259mg 0.101mg 0%
Methionine 0.082mg 0.043mg 0%
Phenylalanine 0.157mg 0.116mg 0%
Valine 0.219mg 0.139mg 0%
Histidine 0.089mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +64.6%
Contains more CarbsCarbs +33.6%
Contains more WaterWater +19.3%
Contains more OtherOther +102.8%
Contains more FatsFats +254.2%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +163.3%
Contains more Poly. FatPolyunsaturated fat +507.7%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.