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Béchamel sauce vs. Wasabi — In-Depth Nutrition Comparison

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A recap on the differences between béchamel sauce and wasabi

  • Béchamel sauce has more vitamin B12; however, wasabi is higher in vitamin C, fiber, vitamin B6, manganese, copper, magnesium, potassium, and zinc.
  • Wasabi covers your daily vitamin C needs 46% more than béchamel sauce.
  • Wasabi has less sodium.

Food varieties used in this article are Sauce, homemade, white, thin and Wasabi, root, raw.

Infographic

Béchamel sauce vs Wasabi infographic
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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.
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%
Wasabi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more PhosphorusPhosphorus +26.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +248.5%
Contains more IronIron +390.5%
Contains more CopperCopper +1092.3%
Contains more ZincZinc +285.7%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +1529.2%
~equal in Calcium ~128mg

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%
Wasabi
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +3550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +5137.5%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B6Vitamin B6 +568.3%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wasabi DV% diff.
Vitamin C 0.8mg 41.9mg 46%
Fiber 0.1g 7.8g 31%
Vitamin B6 0.041mg 0.274mg 18%
Manganese 0.024mg 0.391mg 16%
Copper 0.013mg 0.155mg 16%
Sodium 328mg 17mg 14%
Vitamin B12 0.3µg 0µg 13%
Magnesium 15mg 69mg 13%
Potassium 163mg 568mg 12%
Zinc 0.42mg 1.62mg 11%
Polyunsaturated fat 1.586g 11%
Iron 0.21mg 1.03mg 10%
Saturated fat 2.152g 10%
Fats 6.73g 0.63g 9%
Vitamin A 73µg 2µg 8%
Monounsaturated fat 2.67g 7%
Vitamin B1 0.055mg 0.131mg 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B2 0.184mg 0.114mg 5%
Carbs 7.4g 23.54g 5%
Phosphorus 101mg 80mg 3%
Choline 14.1mg 3%
Vitamin B3 0.261mg 0.743mg 3%
Vitamin B5 0.339mg 0.203mg 3%
Cholesterol 8mg 0mg 3%
Protein 3.77g 4.8g 2%
Folate 9µg 18µg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Calories 105kcal 109kcal 0%
Net carbs 7.3g 15.74g N/A
Calcium 126mg 128mg 0%
Sugar 4.78g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more FatsFats +968.3%
Contains more WaterWater +16.7%
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +218.1%
Contains more OtherOther +33.3%

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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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.