Béchamel sauce vs. Pilaf — In-Depth Nutrition Comparison
Compare
What are the differences between béchamel sauce and pilaf?
- Béchamel sauce is higher in vitamin B12, yet pilaf is higher in selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, and copper.
- Pilaf's daily need coverage for selenium is 53% more.
- Béchamel sauce has 15 times more vitamin B12 than pilaf. While béchamel sauce has 0.3µg of vitamin B12, pilaf has only 0.02µg.
- The amount of sodium in béchamel sauce is lower.
We used Sauce, homemade, white, thin and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.
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.
| Contains more CalciumCalcium | +51.8% |
| Contains less SodiumSodium | -74.8% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +1061.9% |
| Contains more CopperCopper | +1176.9% |
| Contains more ZincZinc | +140.5% |
| Contains more PhosphorusPhosphorus | +52.5% |
| Contains more ManganeseManganese | +3575% |
| Contains more SeleniumSelenium | +881.8% |
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 | +1725% |
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B12Vitamin B12 | +1400% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more Vitamin CVitamin C | +412.5% |
| Contains more Vitamin B1Vitamin B1 | +996.4% |
| Contains more Vitamin B3Vitamin B3 | +2247.5% |
| Contains more Vitamin B5Vitamin B5 | +110.9% |
| Contains more Vitamin B6Vitamin B6 | +875.6% |
| Contains more FolateFolate | +2255.6% |
| Contains more CholineCholine | +24.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.3µg | 32.4µg | 53% |
| Folate | 9µg | 212µg | 51% |
| Vitamin B1 | 0.055mg | 0.603mg | 46% |
| Sodium | 328mg | 1303mg | 42% |
| Manganese | 0.024mg | 0.882mg | 37% |
| Vitamin B3 | 0.261mg | 6.127mg | 37% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.041mg | 0.4mg | 28% |
| Iron | 0.21mg | 2.44mg | 28% |
| Carbs | 7.4g | 76.31g | 23% |
| Copper | 0.013mg | 0.166mg | 17% |
| Protein | 3.77g | 10.42g | 13% |
| Calories | 105kcal | 359kcal | 13% |
| Vitamin B12 | 0.3µg | 0.02µg | 12% |
| Vitamin B5 | 0.339mg | 0.715mg | 8% |
| Polyunsaturated fat | 1.586g | 0.377g | 8% |
| Phosphorus | 101mg | 154mg | 8% |
| Vitamin A | 73µg | 4µg | 8% |
| Saturated fat | 2.152g | 0.307g | 8% |
| Fats | 6.73g | 1.37g | 8% |
| Vitamin B2 | 0.184mg | 0.087mg | 7% |
| Monounsaturated fat | 2.67g | 0.373g | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Zinc | 0.42mg | 1.01mg | 5% |
| Vitamin C | 0.8mg | 4.1mg | 4% |
| Fiber | 0.1g | 1.2g | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Calcium | 126mg | 83mg | 4% |
| Cholesterol | 8mg | 1mg | 2% |
| Choline | 14.1mg | 17.5mg | 1% |
| Vitamin E | 0.17mg | 0.04mg | 1% |
| Potassium | 163mg | 188mg | 1% |
| Net carbs | 7.3g | 75.11g | N/A |
| Sugar | 4.78g | 1.53g | N/A |
| Vitamin K | 0.6µg | 0.5µg | 0% |
| Tryptophan | 0.046mg | 0.086mg | 0% |
| Threonine | 0.147mg | 0.221mg | 0% |
| Isoleucine | 0.198mg | 0.279mg | 0% |
| Leucine | 0.32mg | 0.523mg | 0% |
| Lysine | 0.259mg | 0.189mg | 0% |
| Methionine | 0.082mg | 0.145mg | 0% |
| Phenylalanine | 0.157mg | 0.32mg | 0% |
| Valine | 0.219mg | 0.374mg | 0% |
| Histidine | 0.089mg | 0.15mg | 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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +391.2% |
| Contains more WaterWater | +903.2% |
| Contains more ProteinProtein | +176.4% |
| Contains more CarbsCarbs | +931.2% |
| Contains more OtherOther | +168.1% |
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +615.8% |
| Contains more Poly. FatPolyunsaturated fat | +320.7% |
| Contains less Sat. FatSaturated fat | -85.7% |
