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  6. Béchamel sauce vs. Rye

Béchamel sauce vs. Rye — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and rye?

  • Rye is richer than béchamel sauce in manganese, fiber, copper, phosphorus, iron, vitamin B3, magnesium, vitamin B5, vitamin B1, and zinc.
  • Rye's daily need coverage for manganese is 111% more.

We used Sauce, homemade, white, thin and Rye grain types in this article.

Infographic

Béchamel sauce vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +425%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +212.9%
Contains more IronIron +1152.4%
Contains more CopperCopper +2723.1%
Contains more ZincZinc +531%
Contains more PhosphorusPhosphorus +228.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +10637.5%
Contains more SeleniumSelenium +321.2%

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +474.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +1536%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more Vitamin B6Vitamin B6 +617.1%
Contains more Vitamin KVitamin K +883.3%
Contains more FolateFolate +322.2%
Contains more CholineCholine +115.6%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Rye DV% diff.
Manganese 0.024mg 2.577mg 111%
Fiber 0.1g 15.1g 60%
Copper 0.013mg 0.367mg 39%
Phosphorus 101mg 332mg 33%
Iron 0.21mg 2.63mg 30%
Vitamin B3 0.261mg 4.27mg 25%
Carbs 7.4g 75.86g 23%
Magnesium 15mg 110mg 23%
Vitamin B5 0.339mg 1.456mg 22%
Vitamin B1 0.055mg 0.316mg 22%
Zinc 0.42mg 2.65mg 20%
Selenium 3.3µg 13.9µg 19%
Vitamin B6 0.041mg 0.294mg 19%
Sodium 328mg 2mg 14%
Vitamin B12 0.3µg 0µg 13%
Protein 3.77g 10.34g 13%
Calories 105kcal 338kcal 12%
Potassium 163mg 510mg 10%
Calcium 126mg 24mg 10%
Saturated fat 2.152g 0.197g 9%
Vitamin A 73µg 1µg 8%
Fats 6.73g 1.63g 8%
Folate 9µg 38µg 7%
Monounsaturated fat 2.67g 0.208g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin E 0.17mg 0.85mg 5%
Vitamin B2 0.184mg 0.251mg 5%
Polyunsaturated fat 1.586g 0.767g 5%
Vitamin K 0.6µg 5.9µg 4%
Choline 14.1mg 30.4mg 3%
Cholesterol 8mg 0mg 3%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 60.76g N/A
Sugar 4.78g 0.98g N/A
Tryptophan 0.046mg 0.108mg 0%
Threonine 0.147mg 0.289mg 0%
Isoleucine 0.198mg 0.208mg 0%
Leucine 0.32mg 0.563mg 0%
Lysine 0.259mg 0.286mg 0%
Methionine 0.082mg 0.153mg 0%
Phenylalanine 0.157mg 0.435mg 0%
Valine 0.219mg 0.317mg 0%
Histidine 0.089mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +312.9%
Contains more WaterWater +660.9%
Contains more ProteinProtein +174.3%
Contains more CarbsCarbs +925.1%
~equal in Other ~1.57g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1183.7%
Contains more Poly. FatPolyunsaturated fat +106.8%
Contains less Sat. FatSaturated fat -90.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.