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  6. Béchamel sauce vs. Sauerkraut

Béchamel sauce vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and sauerkraut

  • Béchamel sauce is richer in vitamin B12, vitamin B2, phosphorus, and calcium, yet sauerkraut is richer in iron, vitamin C, fiber, and vitamin K.
  • Daily need coverage for iron for sauerkraut is 16% higher.
  • Sauerkraut contains less saturated fat.

Food types used in this article are Sauce, homemade, white, thin and Sauerkraut, canned, solids, and liquids.

Infographic

Béchamel sauce vs Sauerkraut infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +320%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +405%
Contains less SodiumSodium -50.4%
Contains more SeleniumSelenium +450%
Contains more IronIron +600%
Contains more CopperCopper +638.5%
Contains more ManganeseManganese +529.2%
~equal in Potassium ~170mg

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%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +736.4%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +264.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.6%
Contains more Vitamin CVitamin C +1737.5%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +2066.7%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Sauerkraut DV% diff.
Iron 0.21mg 1.47mg 16%
Vitamin C 0.8mg 14.7mg 15%
Sodium 328mg 661mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.022mg 12%
Phosphorus 101mg 20mg 12%
Fiber 0.1g 2.9g 11%
Fats 6.73g 0.14g 10%
Polyunsaturated fat 1.586g 0.067g 10%
Saturated fat 2.152g 0.034g 10%
Vitamin K 0.6µg 13µg 10%
Calcium 126mg 30mg 10%
Copper 0.013mg 0.096mg 9%
Vitamin A 73µg 1µg 8%
Monounsaturated fat 2.67g 0.013g 7%
Vitamin B6 0.041mg 0.13mg 7%
Manganese 0.024mg 0.151mg 6%
Vitamin D 1.2µg 0µg 6%
Protein 3.77g 0.91g 6%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.093mg 5%
Selenium 3.3µg 0.6µg 5%
Folate 9µg 24µg 4%
Calories 105kcal 19kcal 4%
Vitamin B1 0.055mg 0.021mg 3%
Cholesterol 8mg 0mg 3%
Zinc 0.42mg 0.19mg 2%
Choline 14.1mg 10.4mg 1%
Vitamin B3 0.261mg 0.143mg 1%
Carbs 7.4g 4.28g 1%
Net carbs 7.3g 1.38g N/A
Magnesium 15mg 13mg 0%
Potassium 163mg 170mg 0%
Sugar 4.78g 1.78g N/A
Vitamin E 0.17mg 0.14mg 0%
Tryptophan 0.046mg 0.008mg 0%
Threonine 0.147mg 0.025mg 0%
Isoleucine 0.198mg 0.021mg 0%
Leucine 0.32mg 0.029mg 0%
Lysine 0.259mg 0.031mg 0%
Methionine 0.082mg 0.009mg 0%
Phenylalanine 0.157mg 0.023mg 0%
Valine 0.219mg 0.03mg 0%
Histidine 0.089mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +314.3%
Contains more FatsFats +4707.1%
Contains more CarbsCarbs +72.9%
Contains more WaterWater +14.7%
Contains more OtherOther +49.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +20438.5%
Contains more Poly. FatPolyunsaturated fat +2267.2%
Contains less Sat. FatSaturated fat -98.4%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.