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  6. Béchamel sauce vs. Rice

Béchamel sauce vs. Rice — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and rice

  • Béchamel sauce has more vitamin B2, vitamin B12, calcium, and phosphorus; however, rice is richer in manganese, iron, folate, and vitamin B1.
  • Rice covers your daily manganese needs 19% more than béchamel sauce.
  • Rice contains less sodium.

Specific food types used in this comparison are Sauce, homemade, white, thin and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Béchamel sauce vs Rice 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1160%
Contains more PotassiumPotassium +365.7%
Contains more PhosphorusPhosphorus +134.9%
Contains more IronIron +471.4%
Contains more CopperCopper +430.8%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1866.7%
Contains more SeleniumSelenium +127.3%

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.
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%
Rice
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1315.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +571.4%
Contains more Vitamin B1Vitamin B1 +196.4%
Contains more Vitamin B3Vitamin B3 +465.5%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +126.8%
Contains more FolateFolate +544.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Rice DV% diff.
Manganese 0.024mg 0.472mg 19%
Sodium 328mg 1mg 14%
Vitamin B2 0.184mg 0.013mg 13%
Vitamin B12 0.3µg 0µg 13%
Folate 9µg 58µg 12%
Calcium 126mg 10mg 12%
Iron 0.21mg 1.2mg 12%
Fats 6.73g 0.28g 10%
Polyunsaturated fat 1.586g 0.076g 10%
Vitamin B1 0.055mg 0.163mg 9%
Saturated fat 2.152g 0.077g 9%
Phosphorus 101mg 43mg 8%
Vitamin A 73µg 0µg 8%
Selenium 3.3µg 7.5µg 8%
Vitamin B3 0.261mg 1.476mg 8%
Carbs 7.4g 28.17g 7%
Copper 0.013mg 0.069mg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Monounsaturated fat 2.67g 0.088g 6%
Vitamin B6 0.041mg 0.093mg 4%
Potassium 163mg 35mg 4%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 2.1mg 2%
Protein 3.77g 2.69g 2%
Vitamin K 0.6µg 0µg 1%
Calories 105kcal 130kcal 1%
Vitamin B5 0.339mg 0.39mg 1%
Vitamin E 0.17mg 0.04mg 1%
Zinc 0.42mg 0.49mg 1%
Fiber 0.1g 0.4g 1%
Magnesium 15mg 12mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 27.77g N/A
Sugar 4.78g 0.05g N/A
Tryptophan 0.046mg 0.031mg 0%
Threonine 0.147mg 0.096mg 0%
Isoleucine 0.198mg 0.116mg 0%
Leucine 0.32mg 0.222mg 0%
Lysine 0.259mg 0.097mg 0%
Methionine 0.082mg 0.063mg 0%
Phenylalanine 0.157mg 0.144mg 0%
Valine 0.219mg 0.164mg 0%
Histidine 0.089mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +40.1%
Contains more FatsFats +2303.6%
Contains more WaterWater +17.9%
Contains more OtherOther +242.9%
Contains more CarbsCarbs +280.7%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2934.1%
Contains more Poly. FatPolyunsaturated fat +1986.8%
Contains less Sat. FatSaturated fat -96.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.