Béchamel sauce vs. Nattō — In-Depth Nutrition Comparison
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How are béchamel sauce and nattō different?
- Nattō is higher than béchamel sauce in iron, copper, manganese, magnesium, zinc, fiber, vitamin K, potassium, and vitamin C.
- Nattō covers your daily need for iron, 105% more than béchamel sauce.
- Béchamel sauce contains 47 times more sodium than nattō. Béchamel sauce contains 328mg of sodium, while nattō contains 7mg.
Sauce, homemade, white, thin and Natto types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +666.7% |
| Contains more CalciumCalcium | +72.2% |
| Contains more PotassiumPotassium | +347.2% |
| Contains more IronIron | +3995.2% |
| Contains more CopperCopper | +5030.8% |
| Contains more ZincZinc | +621.4% |
| Contains more PhosphorusPhosphorus | +72.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +6266.7% |
| Contains more SeleniumSelenium | +166.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +57.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more Vitamin CVitamin C | +1525% |
| Contains more Vitamin B1Vitamin B1 | +190.9% |
| Contains more Vitamin B6Vitamin B6 | +217.1% |
| Contains more Vitamin KVitamin K | +3750% |
| Contains more CholineCholine | +304.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 8.6mg | 105% |
| Copper | 0.013mg | 0.667mg | 73% |
| Manganese | 0.024mg | 1.528mg | 65% |
| Protein | 3.77g | 19.4g | 31% |
| Polyunsaturated fat | 1.586g | 6.21g | 31% |
| Magnesium | 15mg | 115mg | 24% |
| Zinc | 0.42mg | 3.03mg | 24% |
| Fiber | 0.1g | 5.4g | 21% |
| Vitamin K | 0.6µg | 23.1µg | 19% |
| Potassium | 163mg | 729mg | 17% |
| Vitamin C | 0.8mg | 13mg | 14% |
| Sodium | 328mg | 7mg | 14% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Phosphorus | 101mg | 174mg | 10% |
| Selenium | 3.3µg | 8.8µg | 10% |
| Calcium | 126mg | 217mg | 9% |
| Vitamin B1 | 0.055mg | 0.16mg | 9% |
| Choline | 14.1mg | 57mg | 8% |
| Vitamin A | 73µg | 0µg | 8% |
| Vitamin B6 | 0.041mg | 0.13mg | 7% |
| Fats | 6.73g | 11g | 7% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Calories | 105kcal | 211kcal | 5% |
| Saturated fat | 2.152g | 1.591g | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin B5 | 0.339mg | 0.215mg | 2% |
| Vitamin B3 | 0.261mg | 0mg | 2% |
| Carbs | 7.4g | 12.68g | 2% |
| Monounsaturated fat | 2.67g | 2.43g | 1% |
| Vitamin E | 0.17mg | 0.01mg | 1% |
| Net carbs | 7.3g | 7.28g | N/A |
| Sugar | 4.78g | 4.89g | N/A |
| Vitamin B2 | 0.184mg | 0.19mg | 0% |
| Folate | 9µg | 8µg | 0% |
| Tryptophan | 0.046mg | 0.223mg | 0% |
| Threonine | 0.147mg | 0.813mg | 0% |
| Isoleucine | 0.198mg | 0.931mg | 0% |
| Leucine | 0.32mg | 1.509mg | 0% |
| Lysine | 0.259mg | 1.145mg | 0% |
| Methionine | 0.082mg | 0.208mg | 0% |
| Phenylalanine | 0.157mg | 0.941mg | 0% |
| Valine | 0.219mg | 1.018mg | 0% |
| Histidine | 0.089mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more WaterWater | +46.6% |
| Contains more ProteinProtein | +414.6% |
| Contains more FatsFats | +63.4% |
| Contains more CarbsCarbs | +71.4% |
| Contains more OtherOther | +31.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains less Sat. FatSaturated fat | -26.1% |
| Contains more Poly. FatPolyunsaturated fat | +291.6% |
~equal in
Monounsaturated fat
~2.43g
