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  6. Béchamel sauce vs. Quinoa

Béchamel sauce vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and quinoa

  • Béchamel sauce has more vitamin B12 and calcium; however, quinoa has more manganese, copper, iron, magnesium, fiber, and folate.
  • Quinoa's daily need coverage for manganese is 26% more.
  • Quinoa is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Quinoa, cooked.

Infographic

Béchamel sauce vs Quinoa 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +641.2%
Contains more SeleniumSelenium +17.9%
Contains more MagnesiumMagnesium +326.7%
Contains more IronIron +609.5%
Contains more CopperCopper +1376.9%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +50.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2529.2%
~equal in Potassium ~172mg

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%
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B1Vitamin B1 +94.5%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +366.7%
Contains more CholineCholine +63.1%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Quinoa DV% diff.
Manganese 0.024mg 0.631mg 26%
Copper 0.013mg 0.192mg 20%
Iron 0.21mg 1.49mg 16%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Magnesium 15mg 64mg 12%
Calcium 126mg 17mg 11%
Fiber 0.1g 2.8g 11%
Saturated fat 2.152g 0.231g 9%
Folate 9µg 42µg 8%
Vitamin A 73µg 0µg 8%
Phosphorus 101mg 152mg 7%
Vitamin B5 0.339mg 7%
Fats 6.73g 1.92g 7%
Starch 17.63g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin B2 0.184mg 0.11mg 6%
Vitamin B6 0.041mg 0.123mg 6%
Zinc 0.42mg 1.09mg 6%
Vitamin D 49IU 0IU 6%
Carbs 7.4g 21.3g 5%
Monounsaturated fat 2.67g 0.528g 5%
Vitamin B1 0.055mg 0.107mg 4%
Vitamin E 0.17mg 0.63mg 3%
Cholesterol 8mg 0mg 3%
Polyunsaturated fat 1.586g 1.078g 3%
Choline 14.1mg 23mg 2%
Vitamin K 0.6µg 0µg 1%
Calories 105kcal 120kcal 1%
Selenium 3.3µg 2.8µg 1%
Vitamin B3 0.261mg 0.412mg 1%
Protein 3.77g 4.4g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 18.5g N/A
Potassium 163mg 172mg 0%
Sugar 4.78g 0.87g N/A
Tryptophan 0.046mg 0.052mg 0%
Threonine 0.147mg 0.131mg 0%
Isoleucine 0.198mg 0.157mg 0%
Leucine 0.32mg 0.261mg 0%
Lysine 0.259mg 0.239mg 0%
Methionine 0.082mg 0.096mg 0%
Phenylalanine 0.157mg 0.185mg 0%
Valine 0.219mg 0.185mg 0%
Histidine 0.089mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more FatsFats +250.5%
Contains more WaterWater +12.6%
Contains more OtherOther +87%
Contains more ProteinProtein +16.7%
Contains more CarbsCarbs +187.8%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +405.7%
Contains more Poly. FatPolyunsaturated fat +47.1%
Contains less Sat. FatSaturated fat -89.3%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.