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  6. Béchamel sauce vs. Lablab

Béchamel sauce vs. Lablab — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and lablab

  • Béchamel sauce has more vitamin B12 and vitamin B2; however, lablab is higher in iron, copper, zinc, manganese, vitamin B1, and magnesium.
  • Lablab covers your daily need for iron, 55% more than béchamel sauce.
  • Lablab has less sodium.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Béchamel sauce vs Lablab 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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +215%
Contains more SeleniumSelenium +17.9%
Contains more MagnesiumMagnesium +446.7%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +2081%
Contains more CopperCopper +2523.1%
Contains more ZincZinc +578.6%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1908.3%

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%
Lablab
Lablab
2
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +397.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B3Vitamin B3 +57.5%
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B6 ~0.037mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Lablab DV% diff.
Iron 0.21mg 4.58mg 55%
Copper 0.013mg 0.341mg 36%
Zinc 0.42mg 2.85mg 22%
Manganese 0.024mg 0.482mg 20%
Vitamin B1 0.055mg 0.27mg 18%
Magnesium 15mg 82mg 16%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.037mg 11%
Saturated fat 2.152g 0.099g 9%
Protein 3.77g 8.14g 9%
Polyunsaturated fat 1.586g 0.245g 9%
Calcium 126mg 40mg 9%
Fats 6.73g 0.58g 9%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.026g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Potassium 163mg 337mg 5%
Carbs 7.4g 20.69g 4%
Cholesterol 8mg 0mg 3%
Phosphorus 101mg 120mg 3%
Choline 14.1mg 3%
Calories 105kcal 117kcal 1%
Folate 9µg 4µg 1%
Vitamin K 0.6µg 1%
Selenium 3.3µg 2.8µg 1%
Vitamin B3 0.261mg 0.411mg 1%
Vitamin E 0.17mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 20.69g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Vitamin B5 0.339mg 0.316mg 0%
Vitamin B6 0.041mg 0.037mg 0%
Tryptophan 0.046mg 0.068mg 0%
Threonine 0.147mg 0.315mg 0%
Isoleucine 0.198mg 0.39mg 0%
Leucine 0.32mg 0.691mg 0%
Lysine 0.259mg 0.556mg 0%
Methionine 0.082mg 0.065mg 0%
Phenylalanine 0.157mg 0.41mg 0%
Valine 0.219mg 0.422mg 0%
Histidine 0.089mg 0.233mg 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
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more FatsFats +1060.3%
Contains more WaterWater +16.7%
Contains more ProteinProtein +115.9%
Contains more CarbsCarbs +179.6%
~equal in Other ~1.46g

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
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +10169.2%
Contains more Poly. FatPolyunsaturated fat +547.3%
Contains less Sat. FatSaturated fat -95.4%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.