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Béchamel sauce vs. Soy milk — In-Depth Nutrition Comparison

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A recap on the differences between béchamel sauce and soy milk

  • Béchamel sauce has more vitamin B12, calcium, vitamin B2, vitamin D, and phosphorus; however, soy milk is higher in copper, manganese, and iron.
  • Soy milk covers your daily copper needs 13% more than béchamel sauce.
  • Soy milk has less saturated fat.

Food varieties used in this article are Sauce, homemade, white, thin and Soymilk, original, and vanilla, unfortified.

Infographic

Béchamel sauce vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +404%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +94.2%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +204.8%
Contains more CopperCopper +884.6%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +829.2%
Contains more SeleniumSelenium +45.5%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B5 ~0.373mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Soy milk DV% diff.
Copper 0.013mg 0.128mg 13%
Vitamin B12 0.3µg 0µg 13%
Sodium 328mg 51mg 12%
Calcium 126mg 25mg 10%
Saturated fat 2.152g 0.205g 9%
Vitamin B2 0.184mg 0.069mg 9%
Manganese 0.024mg 0.223mg 9%
Vitamin A 73µg 0µg 8%
Fats 6.73g 1.75g 8%
Phosphorus 101mg 52mg 7%
Monounsaturated fat 2.67g 0.401g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Iron 0.21mg 0.64mg 5%
Polyunsaturated fat 1.586g 0.961g 4%
Calories 105kcal 54kcal 3%
Vitamin B6 0.041mg 0.077mg 3%
Selenium 3.3µg 4.8µg 3%
Zinc 0.42mg 0.12mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.261mg 0.513mg 2%
Folate 9µg 18µg 2%
Vitamin K 0.6µg 3µg 2%
Magnesium 15mg 25mg 2%
Choline 14.1mg 23.6mg 2%
Fiber 0.1g 0.6g 2%
Potassium 163mg 118mg 1%
Vitamin B5 0.339mg 0.373mg 1%
Vitamin C 0.8mg 0mg 1%
Protein 3.77g 3.27g 1%
Carbs 7.4g 6.28g 0%
Net carbs 7.3g 5.68g N/A
Sugar 4.78g 3.99g N/A
Vitamin E 0.17mg 0.11mg 0%
Vitamin B1 0.055mg 0.06mg 0%
Tryptophan 0.046mg 0.038mg 0%
Threonine 0.147mg 0.108mg 0%
Isoleucine 0.198mg 0.114mg 0%
Leucine 0.32mg 0.186mg 0%
Lysine 0.259mg 0.131mg 0%
Methionine 0.082mg 0.027mg 0%
Phenylalanine 0.157mg 0.113mg 0%
Valine 0.219mg 0.117mg 0%
Histidine 0.089mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +15.3%
Contains more FatsFats +284.6%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +121.5%
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +565.8%
Contains more Poly. FatPolyunsaturated fat +65%
Contains less Sat. FatSaturated fat -90.5%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.