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  6. Béchamel sauce vs. Watercress

Béchamel sauce vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and watercress?

  • Béchamel sauce is richer in vitamin B12 and vitamin D, yet watercress is richer in vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin B6.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress contains less saturated fat.

We used Sauce, homemade, white, thin and Watercress, raw types in this comparison.

Infographic

Béchamel sauce vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +68.3%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +102.5%
Contains more CopperCopper +492.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +916.7%
~equal in Calcium ~120mg
~equal in Iron ~0.2mg

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +56.7%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin AVitamin A +119.2%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B6Vitamin B6 +214.6%
Contains more Vitamin KVitamin K +41566.7%
~equal in Vitamin B5 ~0.31mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Watercress DV% diff.
Vitamin K 0.6µg 250µg 208%
Vitamin C 0.8mg 43mg 47%
Vitamin B12 0.3µg 0µg 13%
Sodium 328mg 41mg 12%
Manganese 0.024mg 0.244mg 10%
Vitamin A 73µg 160µg 10%
Saturated fat 2.152g 0.027g 10%
Polyunsaturated fat 1.586g 0.035g 10%
Fats 6.73g 0.1g 10%
Monounsaturated fat 2.67g 0.008g 7%
Vitamin B6 0.041mg 0.129mg 7%
Copper 0.013mg 0.077mg 7%
Vitamin D 49IU 0IU 6%
Vitamin E 0.17mg 1mg 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 101mg 60mg 6%
Potassium 163mg 330mg 5%
Vitamin B2 0.184mg 0.12mg 5%
Calories 105kcal 11kcal 5%
Selenium 3.3µg 0.9µg 4%
Zinc 0.42mg 0.11mg 3%
Vitamin B1 0.055mg 0.09mg 3%
Cholesterol 8mg 0mg 3%
Protein 3.77g 2.3g 3%
Fiber 0.1g 0.5g 2%
Carbs 7.4g 1.29g 2%
Vitamin B5 0.339mg 0.31mg 1%
Calcium 126mg 120mg 1%
Magnesium 15mg 21mg 1%
Choline 14.1mg 9mg 1%
Net carbs 7.3g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 4.78g 0.2g N/A
Vitamin B3 0.261mg 0.2mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.046mg 0.03mg 0%
Threonine 0.147mg 0.133mg 0%
Isoleucine 0.198mg 0.093mg 0%
Leucine 0.32mg 0.166mg 0%
Lysine 0.259mg 0.134mg 0%
Methionine 0.082mg 0.02mg 0%
Phenylalanine 0.157mg 0.114mg 0%
Valine 0.219mg 0.137mg 0%
Histidine 0.089mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +63.9%
Contains more FatsFats +6630%
Contains more CarbsCarbs +473.6%
Contains more OtherOther +20%
Contains more WaterWater +17.9%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +33275%
Contains more Poly. FatPolyunsaturated fat +4431.4%
Contains less Sat. FatSaturated fat -98.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.