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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 of 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.
Béchamel sauce
Béchamel sauce
2
:
8
Lablab
Lablab
Contains more Calcium +215%
Contains more Selenium +17.9%
Contains more Iron +2081%
Contains more Magnesium +446.7%
Contains more Phosphorus +18.8%
Contains more Potassium +106.7%
Contains less Sodium -97.9%
Contains more Zinc +578.6%
Contains more Copper +2523.1%
Contains more Manganese +1908.3%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +215%
Contains more Selenium +17.9%
Contains more Iron +2081%
Contains more Magnesium +446.7%
Contains more Phosphorus +18.8%
Contains more Potassium +106.7%
Contains less Sodium -97.9%
Contains more Zinc +578.6%
Contains more Copper +2523.1%
Contains more Manganese +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.
Béchamel sauce
Béchamel sauce
10
:
2
Lablab
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B6 +10.8%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +390.9%
Contains more Vitamin B3 +57.5%
Equal in Vitamin B5 - 0.316
Equal in Vitamin B6 - 0.037
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B6 +10.8%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +390.9%
Contains more Vitamin B3 +57.5%
Equal in Vitamin B5 - 0.316
Equal in Vitamin B6 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
3
Lablab
Lablab
Contains more Fats +1060.3%
Contains more Water +16.7%
Contains more Protein +115.9%
Contains more Carbs +179.6%
Equal in Other - 1.46
Béchamel sauce
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
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 Fats +1060.3%
Contains more Water +16.7%
Contains more Protein +115.9%
Contains more Carbs +179.6%
Equal in Other - 1.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +10169.2%
Contains more Polyunsaturated fat +547.3%
Contains less Saturated Fat -95.4%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +10169.2%
Contains more Polyunsaturated fat +547.3%
Contains less Saturated Fat -95.4%

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 Lablab
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Lablab Opinion
Net carbs 7.3g 20.69g Lablab
Protein 3.77g 8.14g Lablab
Fats 6.73g 0.58g Béchamel sauce
Carbs 7.4g 20.69g Lablab
Calories 105kcal 117kcal Lablab
Sugar 4.78g Lablab
Fiber 0.1g Béchamel sauce
Calcium 126mg 40mg Béchamel sauce
Iron 0.21mg 4.58mg Lablab
Magnesium 15mg 82mg Lablab
Phosphorus 101mg 120mg Lablab
Potassium 163mg 337mg Lablab
Sodium 328mg 7mg Lablab
Zinc 0.42mg 2.85mg Lablab
Copper 0.013mg 0.341mg Lablab
Manganese 0.024mg 0.482mg Lablab
Selenium 3.3µg 2.8µg Béchamel sauce
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.27mg Lablab
Vitamin B2 0.184mg 0.037mg Béchamel sauce
Vitamin B3 0.261mg 0.411mg Lablab
Vitamin B5 0.339mg 0.316mg Béchamel sauce
Vitamin B6 0.041mg 0.037mg Béchamel sauce
Folate 9µg 4µg Béchamel sauce
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg 0.068mg Lablab
Threonine 0.147mg 0.315mg Lablab
Isoleucine 0.198mg 0.39mg Lablab
Leucine 0.32mg 0.691mg Lablab
Lysine 0.259mg 0.556mg Lablab
Methionine 0.082mg 0.065mg Béchamel sauce
Phenylalanine 0.157mg 0.41mg Lablab
Valine 0.219mg 0.422mg Lablab
Histidine 0.089mg 0.233mg Lablab
Cholesterol 8mg 0mg Lablab
Saturated Fat 2.152g 0.099g Lablab
Monounsaturated Fat 2.67g 0.026g Béchamel sauce
Polyunsaturated fat 1.586g 0.245g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Béchamel sauce
10%
Lablab
Minerals Daily Need Coverage Score
19%
Béchamel sauce
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 321mg)
Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 2.053g)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.8)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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.