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Béchamel sauce vs. Garden cress — In-Depth Nutrition Comparison

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How are béchamel sauce and garden cress different?

  • Garden cress is higher than béchamel sauce in vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, iron, and potassium.
  • Garden cress covers your daily need for vitamin K, 451% more than béchamel sauce.
  • Béchamel sauce contains 23 times more sodium than garden cress. Béchamel sauce contains 328mg of sodium, while garden cress contains 14mg.

Sauce, homemade, white, thin and Cress, garden, raw types were used in this article.

Infographic

Béchamel sauce vs Garden cress infographic
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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.
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +55.6%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +32.9%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +153.3%
Contains more PotassiumPotassium +271.8%
Contains more IronIron +519%
Contains more CopperCopper +1207.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +2204.2%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +8525%
Contains more Vitamin AVitamin A +374%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +283.1%
Contains more Vitamin B6Vitamin B6 +502.4%
Contains more Vitamin KVitamin K +90216.7%
Contains more FolateFolate +788.9%
Contains more CholineCholine +38.3%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +45%
Contains more FatsFats +861.4%
Contains more CarbsCarbs +34.5%
Contains more WaterWater +10.8%
Contains more OtherOther +25%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1017.2%
Contains more Poly. FatPolyunsaturated fat +595.6%
Contains less Sat. FatSaturated fat -98.9%

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 Garden cress
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 Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Garden cress DV% diff.
Vitamin K 0.6µg 541.9µg 451%
Vitamin C 0.8mg 69mg 76%
Vitamin A 73µg 346µg 30%
Manganese 0.024mg 0.553mg 23%
Folate 9µg 80µg 18%
Copper 0.013mg 0.17mg 17%
Vitamin B6 0.041mg 0.247mg 16%
Sodium 328mg 14mg 14%
Iron 0.21mg 1.3mg 14%
Vitamin B12 0.3µg 0µg 13%
Potassium 163mg 606mg 13%
Saturated fat 2.152g 0.023g 10%
Polyunsaturated fat 1.586g 0.228g 9%
Fats 6.73g 0.7g 9%
Vitamin B2 0.184mg 0.26mg 6%
Vitamin D 49IU 0IU 6%
Monounsaturated fat 2.67g 0.239g 6%
Vitamin D 1.2µg 0µg 6%
Calcium 126mg 81mg 5%
Magnesium 15mg 38mg 5%
Vitamin B3 0.261mg 1mg 5%
Calories 105kcal 32kcal 4%
Selenium 3.3µg 0.9µg 4%
Vitamin E 0.17mg 0.7mg 4%
Phosphorus 101mg 76mg 4%
Fiber 0.1g 1.1g 4%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.055mg 0.08mg 2%
Vitamin B5 0.339mg 0.242mg 2%
Zinc 0.42mg 0.23mg 2%
Protein 3.77g 2.6g 2%
Carbs 7.4g 5.5g 1%
Choline 14.1mg 19.5mg 1%
Net carbs 7.3g 4.4g N/A
Sugar 4.78g 4.4g N/A
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 Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
150%
Garden cress
Minerals Daily Need Coverage Score
19%
Béchamel sauce
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 314mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 2.129g)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.