Béchamel sauce vs. Okra — In-Depth Nutrition Comparison
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Summary of differences between béchamel sauce and okra
- Béchamel sauce has more vitamin B12; however, okra is higher in manganese, vitamin K, vitamin C, vitamin B6, folate, fiber, vitamin B1, and copper.
- Okra covers your daily need for manganese, 33% more than béchamel sauce.
- Okra has less sodium.
These are the specific foods used in this comparison Sauce, homemade, white, thin and Okra, raw.
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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 CalciumCalcium | +53.7% |
| Contains more PhosphorusPhosphorus | +65.6% |
| Contains more SeleniumSelenium | +371.4% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more PotassiumPotassium | +83.4% |
| Contains more IronIron | +195.2% |
| Contains more CopperCopper | +738.5% |
| Contains more ZincZinc | +38.1% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +3183.3% |
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.
| Contains more Vitamin AVitamin A | +102.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +206.7% |
| Contains more Vitamin B5Vitamin B5 | +38.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +14.6% |
| Contains more Vitamin CVitamin C | +2775% |
| Contains more Vitamin EVitamin E | +58.8% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +283.1% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more Vitamin KVitamin K | +5116.7% |
| Contains more FolateFolate | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.024mg | 0.788mg | 33% |
| Vitamin K | 0.6µg | 31.3µg | 26% |
| Vitamin C | 0.8mg | 23mg | 25% |
| Sodium | 328mg | 7mg | 14% |
| Vitamin B6 | 0.041mg | 0.215mg | 13% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Folate | 9µg | 60µg | 13% |
| Fiber | 0.1g | 3.2g | 12% |
| Vitamin B1 | 0.055mg | 0.2mg | 12% |
| Copper | 0.013mg | 0.109mg | 11% |
| Magnesium | 15mg | 57mg | 10% |
| Vitamin B2 | 0.184mg | 0.06mg | 10% |
| Saturated fat | 2.152g | 0.026g | 10% |
| Polyunsaturated fat | 1.586g | 0.027g | 10% |
| Fats | 6.73g | 0.19g | 10% |
| Monounsaturated fat | 2.67g | 0.017g | 7% |
| Vitamin D | 49IU | 0IU | 6% |
| Phosphorus | 101mg | 61mg | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Selenium | 3.3µg | 0.7µg | 5% |
| Vitamin B3 | 0.261mg | 1mg | 5% |
| Iron | 0.21mg | 0.62mg | 5% |
| Calories | 105kcal | 33kcal | 4% |
| Protein | 3.77g | 1.93g | 4% |
| Potassium | 163mg | 299mg | 4% |
| Vitamin A | 73µg | 36µg | 4% |
| Calcium | 126mg | 82mg | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin B5 | 0.339mg | 0.245mg | 2% |
| Vitamin E | 0.17mg | 0.27mg | 1% |
| Fructose | 0.57g | 1% | |
| Zinc | 0.42mg | 0.58mg | 1% |
| Net carbs | 7.3g | 4.25g | N/A |
| Carbs | 7.4g | 7.45g | 0% |
| Sugar | 4.78g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Choline | 14.1mg | 12.3mg | 0% |
| Tryptophan | 0.046mg | 0.017mg | 0% |
| Threonine | 0.147mg | 0.065mg | 0% |
| Isoleucine | 0.198mg | 0.069mg | 0% |
| Leucine | 0.32mg | 0.105mg | 0% |
| Lysine | 0.259mg | 0.081mg | 0% |
| Methionine | 0.082mg | 0.021mg | 0% |
| Phenylalanine | 0.157mg | 0.065mg | 0% |
| Valine | 0.219mg | 0.091mg | 0% |
| Histidine | 0.089mg | 0.031mg | 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:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +95.3% |
| Contains more FatsFats | +3442.1% |
| Contains more OtherOther | +69.4% |
| Contains more WaterWater | +11.1% |
~equal in
Carbs
~7.45g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +15605.9% |
| Contains more Poly. FatPolyunsaturated fat | +5774.1% |
| Contains less Sat. FatSaturated fat | -98.8% |
