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  6. Béchamel sauce vs. Teff

Béchamel sauce vs. Teff — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and teff?

  • Teff is richer than béchamel sauce in manganese, iron, copper, phosphorus, magnesium, vitamin B6, fiber, zinc, vitamin B1, and vitamin B3.
  • Teff's daily need coverage for manganese is 401% more.

We used Sauce, homemade, white, thin and Teff, uncooked types in this article.

Infographic

Béchamel sauce vs Teff 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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +1126.7%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +162%
Contains more IronIron +3533.3%
Contains more CopperCopper +6130.8%
Contains more ZincZinc +764.3%
Contains more PhosphorusPhosphorus +324.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +38400%
Contains more SeleniumSelenium +33.3%

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%
Teff
Teff
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +1188.5%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more Vitamin B6Vitamin B6 +1075.6%
Contains more Vitamin KVitamin K +216.7%
~equal in Choline ~13.1mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Teff DV% diff.
Manganese 0.024mg 9.24mg 401%
Iron 0.21mg 7.63mg 93%
Copper 0.013mg 0.81mg 89%
Phosphorus 101mg 429mg 47%
Magnesium 15mg 184mg 40%
Vitamin B6 0.041mg 0.482mg 34%
Fiber 0.1g 8g 32%
Zinc 0.42mg 3.63mg 29%
Vitamin B1 0.055mg 0.39mg 28%
Carbs 7.4g 73.13g 22%
Protein 3.77g 13.3g 19%
Vitamin B3 0.261mg 3.363mg 19%
Starch 36.56g 15%
Sodium 328mg 12mg 14%
Calories 105kcal 367kcal 13%
Vitamin B12 0.3µg 13%
Vitamin B5 0.339mg 0.942mg 12%
Saturated fat 2.152g 0.449g 8%
Vitamin A 73µg 0µg 8%
Potassium 163mg 427mg 8%
Fats 6.73g 2.38g 7%
Vitamin B2 0.184mg 0.27mg 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Monounsaturated fat 2.67g 0.589g 5%
Calcium 126mg 180mg 5%
Cholesterol 8mg 3%
Polyunsaturated fat 1.586g 1.071g 3%
Folate 9µg 2%
Selenium 3.3µg 4.4µg 2%
Vitamin K 0.6µg 1.9µg 1%
Fructose 0.47g 1%
Vitamin C 0.8mg 1%
Vitamin E 0.17mg 0.08mg 1%
Net carbs 7.3g 65.13g N/A
Sugar 4.78g 1.84g N/A
Choline 14.1mg 13.1mg 0%
Tryptophan 0.046mg 0.139mg 0%
Threonine 0.147mg 0.51mg 0%
Isoleucine 0.198mg 0.501mg 0%
Leucine 0.32mg 1.068mg 0%
Lysine 0.259mg 0.376mg 0%
Methionine 0.082mg 0.428mg 0%
Phenylalanine 0.157mg 0.698mg 0%
Valine 0.219mg 0.686mg 0%
Histidine 0.089mg 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
3
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +182.8%
Contains more WaterWater +814.5%
Contains more ProteinProtein +252.8%
Contains more CarbsCarbs +888.2%
Contains more OtherOther +64.6%

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
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +353.3%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -79.1%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.