Béchamel sauce vs. Soy sauce — In-Depth Nutrition Comparison
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How are Béchamel sauce and Soy sauce different?
- Béchamel sauce is richer in Vitamin B12, and Calcium, while Soy sauce is higher in Manganese, Iron, Magnesium, Vitamin B3, Phosphorus, and Vitamin B6.
- Soy sauce covers your daily need of Sodium 225% more than Béchamel sauce.
- Soy sauce is lower in Saturated Fat.
Sauce, homemade, white, thin and Soy sauce made from soy and wheat (shoyu) types were used in this article.
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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.
| Contains more CalciumCalcium | +281.8% |
| Contains less SodiumSodium | -94% |
| Contains more SeleniumSelenium | +560% |
| Contains more MagnesiumMagnesium | +393.3% |
| Contains more PotassiumPotassium | +166.9% |
| Contains more IronIron | +590.5% |
| Contains more CopperCopper | +230.8% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +64.4% |
| Contains more ManganeseManganese | +4141.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +11.5% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B3Vitamin B3 | +741.4% |
| Contains more Vitamin B6Vitamin B6 | +261% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +29.8% |
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:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
| Contains more FatsFats | +1080.7% |
| Contains more CarbsCarbs | +50.1% |
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +115.9% |
| Contains more OtherOther | +956.3% |
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
0.073 g
Monounsaturated Fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
| Contains more Mono. FatMonounsaturated Fat | +2934.1% |
| Contains more Poly. FatPolyunsaturated fat | +503% |
| Contains less Sat. FatSaturated Fat | -96.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 53kcal |
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| Protein | 3.77g | 8.14g |
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| Fats | 6.73g | 0.57g |
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| Vitamin C | 0.8mg | 0mg |
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| Net carbs | 7.3g | 4.13g |
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| Carbs | 7.4g | 4.93g |
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| Cholesterol | 8mg | 0mg |
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| Vitamin D | 49IU | 0IU |
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| Magnesium | 15mg | 74mg |
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| Calcium | 126mg | 33mg |
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| Potassium | 163mg | 435mg |
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| Iron | 0.21mg | 1.45mg |
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| Sugar | 4.78g | 0.4g |
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| Fiber | 0.1g | 0.8g |
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| Copper | 0.013mg | 0.043mg |
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| Zinc | 0.42mg | 0.87mg |
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| Phosphorus | 101mg | 166mg |
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| Sodium | 328mg | 5493mg |
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| Vitamin A | 262IU | 0IU |
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| Vitamin A | 73µg | 0µg |
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| Vitamin E | 0.17mg | 0mg |
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| Vitamin D | 1.2µg | 0µg |
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| Manganese | 0.024mg | 1.018mg |
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| Selenium | 3.3µg | 0.5µg |
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| Vitamin B1 | 0.055mg | 0.033mg |
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| Vitamin B2 | 0.184mg | 0.165mg |
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| Vitamin B3 | 0.261mg | 2.196mg |
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| Vitamin B5 | 0.339mg | 0.297mg |
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| Vitamin B6 | 0.041mg | 0.148mg |
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| Vitamin B12 | 0.3µg | 0µg |
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| Vitamin K | 0.6µg | 0µg |
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| Folate | 9µg | 14µg |
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| Choline | 14.1mg | 18.3mg |
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| Saturated Fat | 2.152g | 0.073g |
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| Monounsaturated Fat | 2.67g | 0.088g |
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| Polyunsaturated fat | 1.586g | 0.263g |
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| Tryptophan | 0.046mg | 0.096mg |
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| Threonine | 0.147mg | 0.271mg |
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| Isoleucine | 0.198mg | 0.318mg |
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| Leucine | 0.32mg | 0.537mg |
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| Lysine | 0.259mg | 0.381mg |
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| Methionine | 0.082mg | 0.097mg |
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| Phenylalanine | 0.157mg | 0.353mg |
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| Valine | 0.219mg | 0.332mg |
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| Histidine | 0.089mg | 0.174mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
12%
Minerals Daily Need Coverage Score
19%
112%
Comparison summary
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 4.38g)
Which food is lower in Saturated Fat?
Soy sauce is lower in Saturated Fat (difference - 2.079g)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 5165mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $3.4)
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins