Béchamel sauce vs. Tamale — In-Depth Nutrition Comparison
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Important differences between béchamel sauce and tamale
- Béchamel sauce has more calcium and vitamin B2; however, tamale has more iron, fiber, vitamin B12, zinc, vitamin B3, vitamin B6, manganese, and copper.
- Tamale's daily need coverage for iron is 13% more.
- Béchamel sauce has 4 times more calcium than tamale. Béchamel sauce has 126mg of calcium, while tamale has 29mg.
The food varieties used in the comparison are Sauce, homemade, white, thin and Tamales (Navajo).
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.
| Contains more CalciumCalcium | +334.5% |
| Contains more PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -23.2% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more IronIron | +481% |
| Contains more CopperCopper | +384.6% |
| Contains more ZincZinc | +252.4% |
| Contains more ManganeseManganese | +625% |
| Contains more SeleniumSelenium | +81.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +112.5% |
| Contains more Vitamin B3Vitamin B3 | +509.2% |
| Contains more Vitamin B6Vitamin B6 | +248.8% |
| Contains more Vitamin B12Vitamin B12 | +80% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 1.22mg | 13% |
| Fiber | 0.1g | 3.1g | 12% |
| Calcium | 126mg | 29mg | 10% |
| Zinc | 0.42mg | 1.48mg | 10% |
| Vitamin B12 | 0.3µg | 0.54µg | 10% |
| Vitamin B2 | 0.184mg | 0.08mg | 8% |
| Vitamin A | 73µg | 0µg | 8% |
| Vitamin B3 | 0.261mg | 1.59mg | 8% |
| Vitamin B6 | 0.041mg | 0.143mg | 8% |
| Manganese | 0.024mg | 0.174mg | 7% |
| Vitamin D | 49IU | 6% | |
| Copper | 0.013mg | 0.063mg | 6% |
| Polyunsaturated fat | 1.586g | 0.688g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Protein | 3.77g | 6.28g | 5% |
| Starch | 12.27g | 5% | |
| Selenium | 3.3µg | 6µg | 5% |
| Carbs | 7.4g | 18.12g | 4% |
| Sodium | 328mg | 427mg | 4% |
| Vitamin B5 | 0.339mg | 0.205mg | 3% |
| Cholesterol | 8mg | 17mg | 3% |
| Choline | 14.1mg | 3% | |
| Folate | 9µg | 15µg | 2% |
| Calories | 105kcal | 153kcal | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Fats | 6.73g | 6.12g | 1% |
| Vitamin E | 0.17mg | 0mg | 1% |
| Potassium | 163mg | 131mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 0.8mg | 1.7mg | 1% |
| Saturated fat | 2.152g | 2.396g | 1% |
| Net carbs | 7.3g | 15.02g | N/A |
| Sugar | 4.78g | 0.99g | N/A |
| Phosphorus | 101mg | 99mg | 0% |
| Vitamin B1 | 0.055mg | 0.05mg | 0% |
| Monounsaturated fat | 2.67g | 2.739g | 0% |
| Tryptophan | 0.046mg | 0.052mg | 0% |
| Threonine | 0.147mg | 0.239mg | 0% |
| Isoleucine | 0.198mg | 0.271mg | 0% |
| Leucine | 0.32mg | 0.568mg | 0% |
| Lysine | 0.259mg | 0.427mg | 0% |
| Methionine | 0.082mg | 0.15mg | 0% |
| Phenylalanine | 0.157mg | 0.275mg | 0% |
| Valine | 0.219mg | 0.318mg | 0% |
| Histidine | 0.089mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
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:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +18.4% |
| Contains more ProteinProtein | +66.6% |
| Contains more CarbsCarbs | +144.9% |
~equal in
Fats
~6.12g
~equal in
Other
~1.38g
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
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -10.2% |
| Contains more Poly. FatPolyunsaturated fat | +130.5% |
~equal in
Monounsaturated fat
~2.739g
