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Béchamel sauce vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and soybean raw

  • Béchamel sauce has less iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 194% more than béchamel sauce.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Soybeans, mature seeds, raw.

Infographic

Béchamel sauce vs Soybean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +119.8%
Contains more PotassiumPotassium +1002.5%
Contains more IronIron +7376.2%
Contains more CopperCopper +12653.8%
Contains more ZincZinc +1064.3%
Contains more PhosphorusPhosphorus +597%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +10387.5%
Contains more SeleniumSelenium +439.4%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +1489.1%
Contains more Vitamin B2Vitamin B2 +372.8%
Contains more Vitamin B3Vitamin B3 +521.8%
Contains more Vitamin B5Vitamin B5 +133.9%
Contains more Vitamin B6Vitamin B6 +819.5%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +722%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +844.5%
Contains more ProteinProtein +867.9%
Contains more FatsFats +196.3%
Contains more CarbsCarbs +307.6%
Contains more OtherOther +238.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Mono. FatMonounsaturated fat +64.9%
Contains more Poly. FatPolyunsaturated fat +609.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Béchamel sauce Soybean raw
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Soybean raw DV% diff.
Iron 0.21mg 15.7mg 194%
Copper 0.013mg 1.658mg 183%
Manganese 0.024mg 2.517mg 108%
Folate 9µg 375µg 92%
Phosphorus 101mg 704mg 86%
Vitamin B1 0.055mg 0.874mg 68%
Protein 3.77g 36.49g 65%
Polyunsaturated fat 1.586g 11.255g 64%
Magnesium 15mg 280mg 63%
Vitamin B2 0.184mg 0.87mg 53%
Potassium 163mg 1797mg 48%
Zinc 0.42mg 4.89mg 41%
Vitamin K 0.6µg 47µg 39%
Fiber 0.1g 9.3g 37%
Vitamin B6 0.041mg 0.377mg 26%
Selenium 3.3µg 17.8µg 26%
Fats 6.73g 19.94g 20%
Choline 14.1mg 115.9mg 19%
Calories 105kcal 446kcal 17%
Calcium 126mg 277mg 15%
Sodium 328mg 2mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B3 0.261mg 1.623mg 9%
Vitamin B5 0.339mg 0.793mg 9%
Vitamin A 73µg 1µg 8%
Carbs 7.4g 30.16g 8%
Vitamin C 0.8mg 6mg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin E 0.17mg 0.85mg 5%
Monounsaturated fat 2.67g 4.404g 4%
Cholesterol 8mg 0mg 3%
Saturated fat 2.152g 2.884g 3%
Net carbs 7.3g 20.86g N/A
Sugar 4.78g 7.33g N/A
Tryptophan 0.046mg 0.591mg 0%
Threonine 0.147mg 1.766mg 0%
Isoleucine 0.198mg 1.971mg 0%
Leucine 0.32mg 3.309mg 0%
Lysine 0.259mg 2.706mg 0%
Methionine 0.082mg 0.547mg 0%
Phenylalanine 0.157mg 2.122mg 0%
Valine 0.219mg 2.029mg 0%
Histidine 0.089mg 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Béchamel sauce
83%
Soybean raw
Minerals Daily Need Coverage Score
19%
Béchamel sauce
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 326mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 2.55g)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.732g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 14)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.