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  6. Béchamel sauce vs. Couscous

Béchamel sauce vs. Couscous — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and couscous

  • Béchamel sauce is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin D, and vitamin A, yet couscous is richer in selenium and fiber.
  • Daily need coverage for selenium for couscous is 44% higher.
  • Couscous contains less saturated fat.

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

Infographic

Béchamel sauce vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1475%
Contains more PotassiumPotassium +181%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +359.1%
Contains more IronIron +81%
Contains more CopperCopper +215.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +733.3%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +581.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +327.3%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more FolateFolate +66.7%
~equal in Vitamin B5 ~0.371mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Couscous DV% diff.
Selenium 3.3µg 27.5µg 44%
Sodium 328mg 5mg 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 8mg 12%
Vitamin B2 0.184mg 0.027mg 12%
Phosphorus 101mg 22mg 11%
Fats 6.73g 0.16g 10%
Saturated fat 2.152g 0.029g 10%
Polyunsaturated fat 1.586g 0.064g 10%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.022g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Carbs 7.4g 23.22g 5%
Vitamin B3 0.261mg 0.983mg 5%
Fiber 0.1g 1.4g 5%
Manganese 0.024mg 0.084mg 3%
Copper 0.013mg 0.041mg 3%
Potassium 163mg 58mg 3%
Cholesterol 8mg 0mg 3%
Folate 9µg 15µg 2%
Iron 0.21mg 0.38mg 2%
Choline 14.1mg 3.3mg 2%
Magnesium 15mg 8mg 2%
Zinc 0.42mg 0.26mg 1%
Vitamin B1 0.055mg 0.063mg 1%
Vitamin B5 0.339mg 0.371mg 1%
Vitamin B6 0.041mg 0.051mg 1%
Vitamin C 0.8mg 0mg 1%
Calories 105kcal 112kcal 0%
Protein 3.77g 3.79g 0%
Net carbs 7.3g 21.82g N/A
Sugar 4.78g 0.1g N/A
Vitamin E 0.17mg 0.13mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.049mg 0%
Threonine 0.147mg 0.1mg 0%
Isoleucine 0.198mg 0.147mg 0%
Leucine 0.32mg 0.259mg 0%
Lysine 0.259mg 0.073mg 0%
Methionine 0.082mg 0.059mg 0%
Phenylalanine 0.157mg 0.184mg 0%
Valine 0.219mg 0.162mg 0%
Histidine 0.089mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +4106.3%
Contains more OtherOther +453.8%
Contains more CarbsCarbs +213.8%
~equal in Protein ~3.79g
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +12036.4%
Contains more Poly. FatPolyunsaturated fat +2378.1%
Contains less Sat. FatSaturated fat -98.7%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.