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  6. Béchamel sauce vs. Heart of palm

Béchamel sauce vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and heart of palm?

  • Béchamel sauce is higher in vitamin B12, calcium, and vitamin D, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron.
  • Heart of palm's daily need coverage for copper is 70% more.
  • The amount of saturated fat in heart of palm is lower.

We used Sauce, homemade, white, thin and Hearts of palm, raw types in this article.

Infographic

Béchamel sauce vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +600%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +371.4%
Contains more PotassiumPotassium +1008%
Contains more IronIron +704.8%
Contains more CopperCopper +4853.8%
Contains more ZincZinc +788.1%
Contains more PhosphorusPhosphorus +38.6%
Contains less SodiumSodium -95.7%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B6Vitamin B6 +1875.6%
Contains more FolateFolate +166.7%
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Heart of palm DV% diff.
Copper 0.013mg 0.644mg 70%
Vitamin B6 0.041mg 0.81mg 59%
Potassium 163mg 1806mg 48%
Zinc 0.42mg 3.73mg 30%
Iron 0.21mg 1.69mg 19%
Sodium 328mg 14mg 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 18mg 11%
Saturated fat 2.152g 0.046g 10%
Fats 6.73g 0.2g 10%
Polyunsaturated fat 1.586g 0.089g 10%
Vitamin C 0.8mg 8mg 8%
Vitamin A 73µg 3µg 8%
Monounsaturated fat 2.67g 0.005g 7%
Vitamin B5 0.339mg 7%
Vitamin D 1.2µg 0µg 6%
Fiber 0.1g 1.5g 6%
Carbs 7.4g 25.61g 6%
Phosphorus 101mg 140mg 6%
Vitamin D 49IU 0IU 6%
Selenium 3.3µg 0.7µg 5%
Folate 9µg 24µg 4%
Vitamin B3 0.261mg 0.9mg 4%
Choline 14.1mg 0mg 3%
Cholesterol 8mg 0mg 3%
Protein 3.77g 2.7g 2%
Vitamin E 0.17mg 0.5mg 2%
Vitamin K 0.6µg 0µg 1%
Calories 105kcal 115kcal 1%
Manganese 0.024mg 1%
Magnesium 15mg 10mg 1%
Net carbs 7.3g 24.11g N/A
Sugar 4.78g 17.16g N/A
Vitamin B1 0.055mg 0.05mg 0%
Vitamin B2 0.184mg 0.18mg 0%
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%

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +39.6%
Contains more FatsFats +3265%
Contains more WaterWater +16.1%
Contains more CarbsCarbs +246.1%
Contains more OtherOther +38.2%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +53300%
Contains more Poly. FatPolyunsaturated fat +1682%
Contains less Sat. FatSaturated fat -97.9%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.