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  6. Béchamel sauce vs. Spinach raw

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

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Important differences between béchamel sauce and spinach raw

  • Béchamel sauce has more vitamin B12; however, spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, copper, and vitamin E.
  • Spinach raw's daily need coverage for vitamin K is 402% more.

The food varieties used in the comparison are Sauce, homemade, white, thin and Spinach, raw.

Infographic

Béchamel sauce vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +27.3%
Contains more PhosphorusPhosphorus +106.1%
Contains more SeleniumSelenium +230%
Contains more MagnesiumMagnesium +426.7%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +1190.5%
Contains more CopperCopper +900%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +3637.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +421.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3412.5%
Contains more Vitamin AVitamin A +542.5%
Contains more Vitamin EVitamin E +1094.1%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +177.4%
Contains more Vitamin B6Vitamin B6 +375.6%
Contains more Vitamin KVitamin K +80383.3%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +36.9%
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Spinach raw DV% diff.
Vitamin K 0.6µg 482.9µg 402%
Folate 9µg 194µg 46%
Vitamin A 73µg 469µg 44%
Manganese 0.024mg 0.897mg 38%
Iron 0.21mg 2.71mg 31%
Vitamin C 0.8mg 28.1mg 30%
Magnesium 15mg 79mg 15%
Vitamin B12 0.3µg 0µg 13%
Copper 0.013mg 0.13mg 13%
Vitamin E 0.17mg 2.03mg 12%
Vitamin B6 0.041mg 0.195mg 12%
Potassium 163mg 558mg 12%
Sodium 328mg 79mg 11%
Fats 6.73g 0.39g 10%
Saturated fat 2.152g 0.063g 9%
Polyunsaturated fat 1.586g 0.165g 9%
Fiber 0.1g 2.2g 8%
Phosphorus 101mg 49mg 7%
Monounsaturated fat 2.67g 0.01g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B5 0.339mg 0.065mg 5%
Calories 105kcal 23kcal 4%
Selenium 3.3µg 1µg 4%
Calcium 126mg 99mg 3%
Vitamin B3 0.261mg 0.724mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.055mg 0.078mg 2%
Protein 3.77g 2.86g 2%
Zinc 0.42mg 0.53mg 1%
Choline 14.1mg 19.3mg 1%
Carbs 7.4g 3.63g 1%
Net carbs 7.3g 1.43g N/A
Sugar 4.78g 0.42g N/A
Vitamin B2 0.184mg 0.189mg 0%
Tryptophan 0.046mg 0.039mg 0%
Threonine 0.147mg 0.122mg 0%
Isoleucine 0.198mg 0.147mg 0%
Leucine 0.32mg 0.223mg 0%
Lysine 0.259mg 0.174mg 0%
Methionine 0.082mg 0.053mg 0%
Phenylalanine 0.157mg 0.129mg 0%
Valine 0.219mg 0.161mg 0%
Histidine 0.089mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +31.8%
Contains more FatsFats +1625.6%
Contains more CarbsCarbs +103.9%
Contains more WaterWater +13.3%
Contains more OtherOther +19.4%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +26600%
Contains more Poly. FatPolyunsaturated fat +861.2%
Contains less Sat. FatSaturated fat -97.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.