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  6. Béchamel sauce vs. Tofu

Béchamel sauce vs. Tofu — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and tofu

  • Béchamel sauce has more vitamin B12, vitamin B2, and vitamin D; however, tofu has more iron, manganese, calcium, copper, and selenium.
  • Tofu's daily need coverage for iron is 64% more.
  • Tofu is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Béchamel sauce vs Tofu 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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +34.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +177.8%
Contains more IronIron +2452.4%
Contains more CopperCopper +1384.6%
Contains more ZincZinc +90.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2420.8%
Contains more SeleniumSelenium +169.7%
~equal in Phosphorus ~97mg

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%
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B5Vitamin B5 +398.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +66.7%
Contains more CholineCholine +104.3%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Tofu DV% diff.
Iron 0.21mg 5.36mg 64%
Manganese 0.024mg 0.605mg 25%
Calcium 126mg 350mg 22%
Copper 0.013mg 0.193mg 20%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Selenium 3.3µg 8.9µg 10%
Vitamin B2 0.184mg 0.052mg 10%
Protein 3.77g 8.08g 9%
Vitamin A 73µg 8%
Saturated fat 2.152g 0.691g 7%
Polyunsaturated fat 1.586g 2.699g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.068mg 5%
Magnesium 15mg 30mg 4%
Monounsaturated fat 2.67g 1.056g 4%
Fats 6.73g 4.78g 3%
Choline 14.1mg 28.8mg 3%
Zinc 0.42mg 0.8mg 3%
Cholesterol 8mg 0mg 3%
Carbs 7.4g 1.87g 2%
Folate 9µg 15µg 2%
Vitamin B1 0.055mg 0.081mg 2%
Vitamin K 0.6µg 2.4µg 2%
Calories 105kcal 76kcal 1%
Vitamin E 0.17mg 0.01mg 1%
Phosphorus 101mg 97mg 1%
Fiber 0.1g 0.3g 1%
Potassium 163mg 121mg 1%
Vitamin C 0.8mg 0.1mg 1%
Net carbs 7.3g 1.57g N/A
Sugar 4.78g 0.62g N/A
Vitamin B3 0.261mg 0.195mg 0%
Vitamin B6 0.041mg 0.047mg 0%
Tryptophan 0.046mg 0.12mg 0%
Threonine 0.147mg 0.402mg 0%
Isoleucine 0.198mg 0.435mg 0%
Leucine 0.32mg 0.713mg 0%
Lysine 0.259mg 0.452mg 0%
Methionine 0.082mg 0.108mg 0%
Phenylalanine 0.157mg 0.428mg 0%
Valine 0.219mg 0.446mg 0%
Histidine 0.089mg 0.221mg 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
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +40.8%
Contains more CarbsCarbs +295.7%
Contains more OtherOther +100%
Contains more ProteinProtein +114.3%
~equal in Water ~84.55g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +152.8%
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +70.2%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.