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  6. Béchamel sauce vs. Millet raw

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

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What are the main differences between béchamel sauce and millet raw?

  • Béchamel sauce has less copper, manganese, iron, fiber, vitamin B1, vitamin B3, vitamin B6, phosphorus, magnesium, and folate than millet raw.
  • Millet raw's daily need coverage for copper is 82% higher.

We used Sauce, homemade, white, thin and Millet, raw types in this comparison.

Infographic

Béchamel sauce vs Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1475%
Contains more SeleniumSelenium +22.2%
Contains more MagnesiumMagnesium +660%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +1333.3%
Contains more CopperCopper +5669.2%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +182.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +6700%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +665.5%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +1708.4%
Contains more Vitamin B5Vitamin B5 +150.1%
Contains more Vitamin B6Vitamin B6 +836.6%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +844.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Millet raw DV% diff.
Copper 0.013mg 0.75mg 82%
Manganese 0.024mg 1.632mg 70%
Iron 0.21mg 3.01mg 35%
Fiber 0.1g 8.5g 34%
Vitamin B1 0.055mg 0.421mg 31%
Vitamin B3 0.261mg 4.72mg 28%
Phosphorus 101mg 285mg 26%
Vitamin B6 0.041mg 0.384mg 26%
Magnesium 15mg 114mg 24%
Carbs 7.4g 72.85g 22%
Folate 9µg 85µg 19%
Protein 3.77g 11.02g 15%
Sodium 328mg 5mg 14%
Calories 105kcal 378kcal 14%
Vitamin B12 0.3µg 0µg 13%
Calcium 126mg 8mg 12%
Zinc 0.42mg 1.68mg 11%
Vitamin B5 0.339mg 0.848mg 10%
Vitamin B2 0.184mg 0.29mg 8%
Vitamin A 73µg 0µg 8%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Saturated fat 2.152g 0.723g 6%
Monounsaturated fat 2.67g 0.773g 5%
Polyunsaturated fat 1.586g 2.134g 4%
Fats 6.73g 4.22g 4%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 3%
Selenium 3.3µg 2.7µg 1%
Vitamin E 0.17mg 0.05mg 1%
Potassium 163mg 195mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 64.35g N/A
Sugar 4.78g N/A
Vitamin K 0.6µg 0.9µg 0%
Tryptophan 0.046mg 0.119mg 0%
Threonine 0.147mg 0.353mg 0%
Isoleucine 0.198mg 0.465mg 0%
Leucine 0.32mg 1.4mg 0%
Lysine 0.259mg 0.212mg 0%
Methionine 0.082mg 0.221mg 0%
Phenylalanine 0.157mg 0.58mg 0%
Valine 0.219mg 0.578mg 0%
Histidine 0.089mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +59.5%
Contains more WaterWater +830.3%
Contains more ProteinProtein +192.3%
Contains more CarbsCarbs +884.5%
Contains more OtherOther +125%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +245.4%
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +34.6%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.