Cauliflower vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between cauliflower and béchamel sauce
- Cauliflower has more vitamin C, vitamin K, folate, and vitamin B6; however, béchamel sauce is richer in vitamin B12, calcium, vitamin B2, and vitamin D.
- Cauliflower covers your daily vitamin C needs 53% more than béchamel sauce.
- Béchamel sauce has 26 times less vitamin K than cauliflower. Cauliflower has 15.5µg of vitamin K, while béchamel sauce has 0.6µg.
- Cauliflower contains less sodium.
Specific food types used in this comparison are Cauliflower, raw and Sauce, homemade, white, thin.
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.
| Contains more PotassiumPotassium | +83.4% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +200% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +545.8% |
| Contains more CalciumCalcium | +472.7% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +129.5% |
| Contains more SeleniumSelenium | +450% |
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.
| Contains more Vitamin CVitamin C | +5925% |
| Contains more Vitamin B3Vitamin B3 | +94.3% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
| Contains more Vitamin B6Vitamin B6 | +348.8% |
| Contains more Vitamin KVitamin K | +2483.3% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +214.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +206.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 0.8mg | 53% |
| Sodium | 30mg | 328mg | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Folate | 57µg | 9µg | 12% |
| Vitamin K | 15.5µg | 0.6µg | 12% |
| Vitamin B6 | 0.184mg | 0.041mg | 11% |
| Calcium | 22mg | 126mg | 10% |
| Vitamin B2 | 0.06mg | 0.184mg | 10% |
| Polyunsaturated fat | 0.031g | 1.586g | 10% |
| Fats | 0.28g | 6.73g | 10% |
| Saturated fat | 0.13g | 2.152g | 9% |
| Fiber | 2g | 0.1g | 8% |
| Phosphorus | 44mg | 101mg | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Monounsaturated fat | 0.034g | 2.67g | 7% |
| Vitamin B5 | 0.667mg | 0.339mg | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Manganese | 0.155mg | 0.024mg | 6% |
| Selenium | 0.6µg | 3.3µg | 5% |
| Choline | 44.3mg | 14.1mg | 5% |
| Protein | 1.92g | 3.77g | 4% |
| Calories | 25kcal | 105kcal | 4% |
| Potassium | 299mg | 163mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Copper | 0.039mg | 0.013mg | 3% |
| Iron | 0.42mg | 0.21mg | 3% |
| Vitamin B3 | 0.507mg | 0.261mg | 2% |
| Vitamin E | 0.08mg | 0.17mg | 1% |
| Fructose | 0.97g | 1% | |
| Carbs | 4.97g | 7.4g | 1% |
| Zinc | 0.27mg | 0.42mg | 1% |
| Net carbs | 2.97g | 7.3g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Sugar | 1.91g | 4.78g | N/A |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Tryptophan | 0.02mg | 0.046mg | 0% |
| Threonine | 0.076mg | 0.147mg | 0% |
| Isoleucine | 0.071mg | 0.198mg | 0% |
| Leucine | 0.106mg | 0.32mg | 0% |
| Lysine | 0.217mg | 0.259mg | 0% |
| Methionine | 0.02mg | 0.082mg | 0% |
| Phenylalanine | 0.065mg | 0.157mg | 0% |
| Valine | 0.125mg | 0.219mg | 0% |
| Histidine | 0.056mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more WaterWater | +14.1% |
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +2303.6% |
| Contains more CarbsCarbs | +48.9% |
| Contains more OtherOther | +89.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -94% |
| Contains more Mono. FatMonounsaturated fat | +7752.9% |
| Contains more Poly. FatPolyunsaturated fat | +5016.1% |
