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. Mustard Greens Raw

Béchamel sauce vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

A recap on differences between béchamel sauce and mustard Greens Raw

  • Béchamel sauce has more vitamin B12; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, fiber, and vitamin E.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than béchamel sauce.
  • Mustard Greens Raw have less saturated fat.

Food varieties used in this article are Sauce, homemade, white, thin and Mustard greens, raw.

Infographic

Béchamel sauce vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +135.6%
Contains more IronIron +681%
Contains more CopperCopper +1169.2%
Contains less SodiumSodium -93.9%
~equal in Calcium ~115mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2720%
Contains more Vitamin CVitamin C +8650%
Contains more Vitamin AVitamin A +106.8%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B3Vitamin B3 +206.5%
Contains more Vitamin B6Vitamin B6 +339%
Contains more Vitamin KVitamin K +42816.7%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Mustard Greens Raw DV% diff.
Vitamin K 0.6µg 257.5µg 214%
Vitamin C 0.8mg 70mg 77%
Iron 0.21mg 1.64mg 18%
Copper 0.013mg 0.165mg 17%
Sodium 328mg 20mg 13%
Vitamin B12 0.3µg 0µg 13%
Vitamin E 0.17mg 2.01mg 12%
Fiber 0.1g 3.2g 12%
Vitamin B6 0.041mg 0.18mg 11%
Fats 6.73g 0.42g 10%
Polyunsaturated fat 1.586g 0.038g 10%
Saturated fat 2.152g 0.01g 10%
Vitamin A 73µg 151µg 9%
Potassium 163mg 384mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin B2 0.184mg 0.11mg 6%
Phosphorus 101mg 58mg 6%
Vitamin D 49IU 0IU 6%
Monounsaturated fat 2.67g 0.092g 6%
Calories 105kcal 27kcal 4%
Selenium 3.3µg 0.9µg 4%
Magnesium 15mg 32mg 4%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.261mg 0.8mg 3%
Vitamin B5 0.339mg 0.21mg 3%
Choline 14.1mg 0.5mg 2%
Vitamin B1 0.055mg 0.08mg 2%
Zinc 0.42mg 0.25mg 2%
Protein 3.77g 2.86g 2%
Carbs 7.4g 4.67g 1%
Manganese 0.024mg 1%
Folate 9µg 12µg 1%
Calcium 126mg 115mg 1%
Net carbs 7.3g 1.47g N/A
Sugar 4.78g 1.32g N/A
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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +31.8%
Contains more FatsFats +1502.4%
Contains more CarbsCarbs +58.5%
Contains more WaterWater +12.4%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2802.2%
Contains more Poly. FatPolyunsaturated fat +4073.7%
Contains less Sat. FatSaturated fat -99.5%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.