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  6. Béchamel sauce vs. Wakame

Béchamel sauce vs. Wakame — In-Depth Nutrition Comparison

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The main differences between Béchamel sauce and Wakame

  • Béchamel sauce is richer in Vitamin B12, and Vitamin D, yet Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, and Vitamin B3.
  • Daily need coverage for Manganese from Wakame is 60% higher.
  • Wakame contains less Saturated Fat.

Food types used in this article are Sauce, homemade, white, thin and Seaweed, wakame, raw.

Infographic

Béchamel sauce vs Wakame 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.
Béchamel sauce
Béchamel sauce
5
:
5
Wakame
Wakame
Contains more Phosphorus +26.3%
Contains more Potassium +226%
Contains less Sodium -62.4%
Contains more Zinc +10.5%
Contains more Selenium +371.4%
Contains more Calcium +19%
Contains more Iron +938.1%
Contains more Magnesium +613.3%
Contains more Copper +2084.6%
Contains more Manganese +5733.3%
Equal in Zinc - 0.38
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +26.3%
Contains more Potassium +226%
Contains less Sodium -62.4%
Contains more Zinc +10.5%
Contains more Selenium +371.4%
Contains more Calcium +19%
Contains more Iron +938.1%
Contains more Magnesium +613.3%
Contains more Copper +2084.6%
Contains more Manganese +5733.3%
Equal in Zinc - 0.38

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.
Béchamel sauce
Béchamel sauce
3
:
9
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +37.4%
Contains more Vitamin E +488.2%
Contains more Vitamin C +275%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +513%
Contains more Vitamin B5 +105.6%
Contains more Folate +2077.8%
Contains more Vitamin K +783.3%
Equal in Vitamin B1 - 0.06
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +37.4%
Contains more Vitamin E +488.2%
Contains more Vitamin C +275%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +513%
Contains more Vitamin B5 +105.6%
Contains more Folate +2077.8%
Contains more Vitamin K +783.3%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Wakame
Wakame
Contains more Protein +24.4%
Contains more Fats +951.6%
Contains more Carbs +23.5%
Contains more Other +400%
Equal in Water - 79.99
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +24.4%
Contains more Fats +951.6%
Contains more Carbs +23.5%
Contains more Other +400%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +4503.4%
Contains more Polyunsaturated fat +627.5%
Contains less Saturated Fat -94%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +4503.4%
Contains more Polyunsaturated fat +627.5%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Béchamel sauce Wakame
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wakame Opinion
Net carbs 7.3g 8.64g Wakame
Protein 3.77g 3.03g Béchamel sauce
Fats 6.73g 0.64g Béchamel sauce
Carbs 7.4g 9.14g Wakame
Calories 105kcal 45kcal Béchamel sauce
Sugar 4.78g 0.65g Wakame
Fiber 0.1g 0.5g Wakame
Calcium 126mg 150mg Wakame
Iron 0.21mg 2.18mg Wakame
Magnesium 15mg 107mg Wakame
Phosphorus 101mg 80mg Béchamel sauce
Potassium 163mg 50mg Béchamel sauce
Sodium 328mg 872mg Béchamel sauce
Zinc 0.42mg 0.38mg Béchamel sauce
Copper 0.013mg 0.284mg Wakame
Manganese 0.024mg 1.4mg Wakame
Selenium 3.3µg 0.7µg Béchamel sauce
Vitamin A 262IU 360IU Wakame
Vitamin A RAE 73µg 18µg Béchamel sauce
Vitamin E 0.17mg 1mg Wakame
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 3mg Wakame
Vitamin B1 0.055mg 0.06mg Wakame
Vitamin B2 0.184mg 0.23mg Wakame
Vitamin B3 0.261mg 1.6mg Wakame
Vitamin B5 0.339mg 0.697mg Wakame
Vitamin B6 0.041mg 0.002mg Béchamel sauce
Folate 9µg 196µg Wakame
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 5.3µg Wakame
Tryptophan 0.046mg 0.035mg Béchamel sauce
Threonine 0.147mg 0.165mg Wakame
Isoleucine 0.198mg 0.087mg Béchamel sauce
Leucine 0.32mg 0.257mg Béchamel sauce
Lysine 0.259mg 0.112mg Béchamel sauce
Methionine 0.082mg 0.063mg Béchamel sauce
Phenylalanine 0.157mg 0.112mg Béchamel sauce
Valine 0.219mg 0.209mg Béchamel sauce
Histidine 0.089mg 0.015mg Béchamel sauce
Cholesterol 8mg 0mg Wakame
Saturated Fat 2.152g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 2.67g 0.058g Béchamel sauce
Polyunsaturated fat 1.586g 0.218g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Béchamel sauce
29%
Wakame
Minerals Daily Need Coverage Score
19%
Béchamel sauce
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.13g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 2.022g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 544mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.