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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 for 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.
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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +226%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +371.4%
Contains more MagnesiumMagnesium +613.3%
Contains more CalciumCalcium +19%
Contains more IronIron +938.1%
Contains more CopperCopper +2084.6%
Contains more ManganeseManganese +5733.3%
~equal in Zinc ~0.38mg

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +305.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +513%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin KVitamin K +783.3%
Contains more FolateFolate +2077.8%
~equal in Vitamin B1 ~0.06mg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wakame DV% diff.
Manganese 0.024mg 1.4mg 60%
Folate 9µg 196µg 47%
Copper 0.013mg 0.284mg 30%
Iron 0.21mg 2.18mg 25%
Sodium 328mg 872mg 24%
Magnesium 15mg 107mg 22%
Vitamin B12 0.3µg 0µg 13%
Fats 6.73g 0.64g 9%
Polyunsaturated fat 1.586g 0.218g 9%
Saturated fat 2.152g 0.13g 9%
Vitamin B3 0.261mg 1.6mg 8%
Monounsaturated fat 2.67g 0.058g 7%
Vitamin B5 0.339mg 0.697mg 7%
Vitamin E 0.17mg 1mg 6%
Vitamin A 73µg 18µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Selenium 3.3µg 0.7µg 5%
Vitamin B2 0.184mg 0.23mg 4%
Vitamin K 0.6µg 5.3µg 4%
Vitamin B6 0.041mg 0.002mg 3%
Calories 105kcal 45kcal 3%
Cholesterol 8mg 0mg 3%
Phosphorus 101mg 80mg 3%
Potassium 163mg 50mg 3%
Vitamin C 0.8mg 3mg 2%
Fiber 0.1g 0.5g 2%
Calcium 126mg 150mg 2%
Protein 3.77g 3.03g 1%
Carbs 7.4g 9.14g 1%
Net carbs 7.3g 8.64g N/A
Sugar 4.78g 0.65g N/A
Zinc 0.42mg 0.38mg 0%
Vitamin B1 0.055mg 0.06mg 0%
Choline 14.1mg 13.9mg 0%
Tryptophan 0.046mg 0.035mg 0%
Threonine 0.147mg 0.165mg 0%
Isoleucine 0.198mg 0.087mg 0%
Leucine 0.32mg 0.257mg 0%
Lysine 0.259mg 0.112mg 0%
Methionine 0.082mg 0.063mg 0%
Phenylalanine 0.157mg 0.112mg 0%
Valine 0.219mg 0.209mg 0%
Histidine 0.089mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
2
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 ProteinProtein +24.4%
Contains more FatsFats +951.6%
Contains more CarbsCarbs +23.5%
Contains more OtherOther +400%
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +4503.4%
Contains more Poly. FatPolyunsaturated fat +627.5%
Contains less Sat. FatSaturated fat -94%

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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.