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  6. Béchamel sauce vs. Wild rice raw

Béchamel sauce vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and wild rice raw

  • Béchamel sauce has less copper, manganese, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, iron, and folate than wild rice raw.
  • Wild rice raw covers your daily need for copper, 57% more than béchamel sauce.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Wild rice, raw.

Infographic

Béchamel sauce vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +500%
Contains more SeleniumSelenium +17.9%
Contains more MagnesiumMagnesium +1080%
Contains more PotassiumPotassium +162%
Contains more IronIron +833.3%
Contains more CopperCopper +3930.8%
Contains more ZincZinc +1319%
Contains more PhosphorusPhosphorus +328.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5437.5%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +42.4%
Contains more Vitamin B3Vitamin B3 +2479.7%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +853.7%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +955.6%
Contains more CholineCholine +148.2%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wild rice raw DV% diff.
Copper 0.013mg 0.524mg 57%
Manganese 0.024mg 1.329mg 57%
Zinc 0.42mg 5.96mg 50%
Phosphorus 101mg 433mg 47%
Vitamin B3 0.261mg 6.733mg 40%
Magnesium 15mg 177mg 39%
Vitamin B6 0.041mg 0.391mg 27%
Fiber 0.1g 6.2g 24%
Carbs 7.4g 74.9g 23%
Folate 9µg 95µg 22%
Protein 3.77g 14.73g 22%
Iron 0.21mg 1.96mg 22%
Vitamin B5 0.339mg 1.074mg 15%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Calories 105kcal 357kcal 13%
Calcium 126mg 21mg 11%
Saturated fat 2.152g 0.156g 9%
Fats 6.73g 1.08g 9%
Potassium 163mg 427mg 8%
Vitamin A 73µg 1µg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B2 0.184mg 0.262mg 6%
Monounsaturated fat 2.67g 0.159g 6%
Polyunsaturated fat 1.586g 0.676g 6%
Vitamin B1 0.055mg 0.115mg 5%
Vitamin E 0.17mg 0.82mg 4%
Choline 14.1mg 35mg 4%
Cholesterol 8mg 0mg 3%
Selenium 3.3µg 2.8µg 1%
Vitamin K 0.6µg 1.9µg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 68.7g N/A
Sugar 4.78g 2.5g N/A
Tryptophan 0.046mg 0.179mg 0%
Threonine 0.147mg 0.469mg 0%
Isoleucine 0.198mg 0.618mg 0%
Leucine 0.32mg 1.018mg 0%
Lysine 0.259mg 0.629mg 0%
Methionine 0.082mg 0.438mg 0%
Phenylalanine 0.157mg 0.721mg 0%
Valine 0.219mg 0.858mg 0%
Histidine 0.089mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +523.1%
Contains more WaterWater +939.4%
Contains more ProteinProtein +290.7%
Contains more CarbsCarbs +912.2%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1579.2%
Contains more Poly. FatPolyunsaturated fat +134.6%
Contains less Sat. FatSaturated fat -92.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.