Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Béchamel sauce
  5. Compare
  6. Béchamel sauce vs. Corn raw

Béchamel sauce vs. Corn raw — In-Depth Nutrition Comparison

Compare

Important differences between béchamel sauce and corn raw

  • Béchamel sauce has more vitamin B12, calcium, vitamin B2, and vitamin D; however, corn raw has more vitamin B3, vitamin B1, folate, and fiber.
  • Béchamel sauce's daily need coverage for sodium is 14% more.
  • Corn raw is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Corn, sweet, yellow, raw.

Infographic

Béchamel sauce vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +6200%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +147.6%
Contains more CopperCopper +315.4%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +579.2%
~equal in Zinc ~0.46mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +711.1%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +234.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B3Vitamin B3 +578.2%
Contains more Vitamin B5Vitamin B5 +111.5%
Contains more Vitamin B6Vitamin B6 +126.8%
Contains more FolateFolate +366.7%
Contains more CholineCholine +63.1%

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +15.3%
Contains more FatsFats +398.5%
Contains more OtherOther +128.6%
Contains more CarbsCarbs +152.7%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +518.1%
Contains more Poly. FatPolyunsaturated fat +225.7%
Contains less Sat. FatSaturated fat -84.9%

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 Corn raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Corn raw DV% diff.
Sodium 328mg 15mg 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 2mg 12%
Vitamin B2 0.184mg 0.055mg 10%
Vitamin B3 0.261mg 1.77mg 9%
Vitamin B5 0.339mg 0.717mg 8%
Saturated fat 2.152g 0.325g 8%
Folate 9µg 42µg 8%
Fiber 0.1g 2g 8%
Vitamin B1 0.055mg 0.155mg 8%
Fats 6.73g 1.35g 8%
Polyunsaturated fat 1.586g 0.487g 7%
Vitamin C 0.8mg 6.8mg 7%
Vitamin A 73µg 9µg 7%
Monounsaturated fat 2.67g 0.432g 6%
Manganese 0.024mg 0.163mg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Magnesium 15mg 37mg 5%
Copper 0.013mg 0.054mg 5%
Selenium 3.3µg 0.6µg 5%
Vitamin B6 0.041mg 0.093mg 4%
Carbs 7.4g 18.7g 4%
Iron 0.21mg 0.52mg 4%
Cholesterol 8mg 0mg 3%
Potassium 163mg 270mg 3%
Choline 14.1mg 23mg 2%
Fructose 1.94g 2%
Phosphorus 101mg 89mg 2%
Starch 5.7g 2%
Calories 105kcal 86kcal 1%
Protein 3.77g 3.27g 1%
Vitamin E 0.17mg 0.07mg 1%
Net carbs 7.3g 16.7g N/A
Sugar 4.78g 6.26g N/A
Zinc 0.42mg 0.46mg 0%
Vitamin K 0.6µg 0.3µg 0%
Tryptophan 0.046mg 0.023mg 0%
Threonine 0.147mg 0.129mg 0%
Isoleucine 0.198mg 0.129mg 0%
Leucine 0.32mg 0.348mg 0%
Lysine 0.259mg 0.137mg 0%
Methionine 0.082mg 0.067mg 0%
Phenylalanine 0.157mg 0.15mg 0%
Valine 0.219mg 0.185mg 0%
Histidine 0.089mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
Minerals Daily Need Coverage Score
19%
Béchamel sauce
17%
Corn raw

Comparison summary

Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 1.827g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 52)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.2)
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.
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.