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  6. Béchamel sauce vs. Spelt

Béchamel sauce vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between béchamel sauce and spelt

  • Béchamel sauce has less manganese, copper, iron, phosphorus, fiber, vitamin B3, magnesium, zinc, vitamin B1, and selenium.
  • Spelt covers your daily manganese needs 129% more than béchamel sauce.

Food varieties used in this article are Sauce, homemade, white, thin and Spelt, uncooked.

Infographic

Béchamel sauce vs Spelt 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%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +366.7%
Contains more MagnesiumMagnesium +806.7%
Contains more PotassiumPotassium +138%
Contains more IronIron +2014.3%
Contains more CopperCopper +3830.8%
Contains more ZincZinc +681%
Contains more PhosphorusPhosphorus +297%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +12329.2%
Contains more SeleniumSelenium +254.5%

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%
Spelt
Spelt
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +364.7%
Contains more Vitamin B1Vitamin B1 +561.8%
Contains more Vitamin B3Vitamin B3 +2521.8%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +461%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Spelt DV% diff.
Manganese 0.024mg 2.983mg 129%
Copper 0.013mg 0.511mg 55%
Iron 0.21mg 4.44mg 53%
Phosphorus 101mg 401mg 43%
Fiber 0.1g 10.7g 42%
Vitamin B3 0.261mg 6.843mg 41%
Magnesium 15mg 136mg 29%
Zinc 0.42mg 3.28mg 26%
Vitamin B1 0.055mg 0.364mg 26%
Starch 53.92g 22%
Protein 3.77g 14.57g 22%
Carbs 7.4g 70.19g 21%
Vitamin B5 0.339mg 1.068mg 15%
Vitamin B6 0.041mg 0.23mg 15%
Selenium 3.3µg 11.7µg 15%
Sodium 328mg 8mg 14%
Vitamin B12 0.3µg 0µg 13%
Calories 105kcal 338kcal 12%
Calcium 126mg 27mg 10%
Folate 9µg 45µg 9%
Saturated fat 2.152g 0.406g 8%
Vitamin A 73µg 0µg 8%
Fats 6.73g 2.43g 7%
Potassium 163mg 388mg 7%
Monounsaturated fat 2.67g 0.445g 6%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Vitamin B2 0.184mg 0.113mg 5%
Vitamin E 0.17mg 0.79mg 4%
Choline 14.1mg 3%
Vitamin K 0.6µg 3.6µg 3%
Cholesterol 8mg 0mg 3%
Polyunsaturated fat 1.586g 1.258g 2%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 59.49g N/A
Sugar 4.78g 6.82g N/A
Tryptophan 0.046mg 0.132mg 0%
Threonine 0.147mg 0.443mg 0%
Isoleucine 0.198mg 0.552mg 0%
Leucine 0.32mg 1.07mg 0%
Lysine 0.259mg 0.409mg 0%
Methionine 0.082mg 0.258mg 0%
Phenylalanine 0.157mg 0.737mg 0%
Valine 0.219mg 0.681mg 0%
Histidine 0.089mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +177%
Contains more WaterWater +631.9%
Contains more ProteinProtein +286.5%
Contains more CarbsCarbs +848.5%
Contains more OtherOther +24.3%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +26.1%
Contains less Sat. FatSaturated fat -81.1%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.