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.
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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 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.
| 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% |
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:
3.79 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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
19%
22%
Comparison summary
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 2.123g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 65)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $1.3)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.