Béchamel sauce vs. Tempeh — In-Depth Nutrition Comparison
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How are béchamel sauce and tempeh different?
- Béchamel sauce is higher in vitamin B12; however, tempeh is richer in copper, manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B6.
- Daily need coverage for copper for tempeh is 61% higher.
- Béchamel sauce contains 36 times more sodium than tempeh. While béchamel sauce contains 328mg of sodium, tempeh contains only 9mg.
Sauce, homemade, white, thin and Tempeh are the varieties used in this article.
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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 | +13.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +152.8% |
| Contains more IronIron | +1185.7% |
| Contains more CopperCopper | +4207.7% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +163.4% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +5316.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +21.9% |
| Contains more Vitamin B12Vitamin B12 | +275% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +94.6% |
| Contains more Vitamin B3Vitamin B3 | +911.5% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.013mg | 0.56mg | 61% |
| Manganese | 0.024mg | 1.3mg | 55% |
| Protein | 3.77g | 20.29g | 33% |
| Iron | 0.21mg | 2.7mg | 31% |
| Phosphorus | 101mg | 266mg | 24% |
| Polyunsaturated fat | 1.586g | 4.3g | 18% |
| Magnesium | 15mg | 81mg | 16% |
| Vitamin B3 | 0.261mg | 2.64mg | 15% |
| Sodium | 328mg | 9mg | 14% |
| Vitamin B6 | 0.041mg | 0.215mg | 13% |
| Vitamin B2 | 0.184mg | 0.358mg | 13% |
| Vitamin B12 | 0.3µg | 0.08µg | 9% |
| Vitamin A | 73µg | 0µg | 8% |
| Zinc | 0.42mg | 1.14mg | 7% |
| Potassium | 163mg | 412mg | 7% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Fats | 6.73g | 10.8g | 6% |
| Selenium | 3.3µg | 0µg | 6% |
| Folate | 9µg | 24µg | 4% |
| Calories | 105kcal | 192kcal | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Choline | 14.1mg | 3% | |
| Saturated fat | 2.152g | 2.539g | 2% |
| Vitamin B1 | 0.055mg | 0.078mg | 2% |
| Calcium | 126mg | 111mg | 2% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Monounsaturated fat | 2.67g | 3.205g | 1% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Vitamin B5 | 0.339mg | 0.278mg | 1% |
| Net carbs | 7.3g | 7.64g | N/A |
| Carbs | 7.4g | 7.64g | 0% |
| Sugar | 4.78g | N/A | |
| Fiber | 0.1g | 0% | |
| Tryptophan | 0.046mg | 0.194mg | 0% |
| Threonine | 0.147mg | 0.796mg | 0% |
| Isoleucine | 0.198mg | 0.88mg | 0% |
| Leucine | 0.32mg | 1.43mg | 0% |
| Lysine | 0.259mg | 0.908mg | 0% |
| Methionine | 0.082mg | 0.175mg | 0% |
| Phenylalanine | 0.157mg | 0.893mg | 0% |
| Valine | 0.219mg | 0.92mg | 0% |
| Histidine | 0.089mg | 0.466mg | 0% |
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:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more WaterWater | +35.2% |
| Contains more ProteinProtein | +438.2% |
| Contains more FatsFats | +60.5% |
| Contains more OtherOther | +12.5% |
~equal in
Carbs
~7.64g
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
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -15.2% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +171.1% |
