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  6. Chickpea raw vs. Béchamel sauce

Chickpea raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between Chickpea raw and Béchamel sauce

  • Béchamel sauce contains less Manganese, Folate, Copper, Iron, Fiber, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Zinc than Chickpea raw.
  • Chickpea raw's daily need coverage for Manganese is 925% higher.
  • Béchamel sauce contains 122 times less Fiber than Chickpea raw. Chickpea raw contains 12.2g of Fiber, while Béchamel sauce contains 0.1g.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Sauce, homemade, white, thin.

Infographic

Chickpea raw vs Béchamel sauce 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.
Chickpea raw
Chickpea raw
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +1952.4%
Contains more Magnesium +426.7%
Contains more Phosphorus +149.5%
Contains more Potassium +340.5%
Contains less Sodium -92.7%
Contains more Zinc +557.1%
Contains more Copper +4946.2%
Contains more Manganese +88675%
Contains more Calcium +121.1%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +1952.4%
Contains more Magnesium +426.7%
Contains more Phosphorus +149.5%
Contains more Potassium +340.5%
Contains less Sodium -92.7%
Contains more Zinc +557.1%
Contains more Copper +4946.2%
Contains more Manganese +88675%
Contains more Calcium +121.1%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
9
:
3
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +382.4%
Contains more Vitamin C +400%
Contains more Vitamin B1 +767.3%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +368.4%
Contains more Vitamin B6 +1204.9%
Contains more Folate +6088.9%
Contains more Vitamin K +1400%
Contains more Vitamin A +291%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin E +382.4%
Contains more Vitamin C +400%
Contains more Vitamin B1 +767.3%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +368.4%
Contains more Vitamin B6 +1204.9%
Contains more Folate +6088.9%
Contains more Vitamin K +1400%
Contains more Vitamin A +291%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +443%
Contains more Carbs +750.7%
Contains more Other +98.6%
Contains more Fats +11.4%
Contains more Water +950.3%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more Protein +443%
Contains more Carbs +750.7%
Contains more Other +98.6%
Contains more Fats +11.4%
Contains more Water +950.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -72%
Contains more Polyunsaturated fat +72.2%
Contains more Monounsaturated Fat +93.9%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -72%
Contains more Polyunsaturated fat +72.2%
Contains more Monounsaturated Fat +93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Béchamel sauce
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Béchamel sauce Opinion
Net carbs 50.75g 7.3g Chickpea raw
Protein 20.47g 3.77g Chickpea raw
Fats 6.04g 6.73g Béchamel sauce
Carbs 62.95g 7.4g Chickpea raw
Calories 378kcal 105kcal Chickpea raw
Sugar 10.7g 4.78g Béchamel sauce
Fiber 12.2g 0.1g Chickpea raw
Calcium 57mg 126mg Béchamel sauce
Iron 4.31mg 0.21mg Chickpea raw
Magnesium 79mg 15mg Chickpea raw
Phosphorus 252mg 101mg Chickpea raw
Potassium 718mg 163mg Chickpea raw
Sodium 24mg 328mg Chickpea raw
Zinc 2.76mg 0.42mg Chickpea raw
Copper 0.656mg 0.013mg Chickpea raw
Manganese 21.306mg 0.024mg Chickpea raw
Selenium 0µg 3.3µg Béchamel sauce
Vitamin A 67IU 262IU Béchamel sauce
Vitamin A RAE 3µg 73µg Béchamel sauce
Vitamin E 0.82mg 0.17mg Chickpea raw
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 4mg 0.8mg Chickpea raw
Vitamin B1 0.477mg 0.055mg Chickpea raw
Vitamin B2 0.212mg 0.184mg Chickpea raw
Vitamin B3 1.541mg 0.261mg Chickpea raw
Vitamin B5 1.588mg 0.339mg Chickpea raw
Vitamin B6 0.535mg 0.041mg Chickpea raw
Folate 557µg 9µg Chickpea raw
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 9µg 0.6µg Chickpea raw
Tryptophan 0.2mg 0.046mg Chickpea raw
Threonine 0.766mg 0.147mg Chickpea raw
Isoleucine 0.882mg 0.198mg Chickpea raw
Leucine 1.465mg 0.32mg Chickpea raw
Lysine 1.377mg 0.259mg Chickpea raw
Methionine 0.27mg 0.082mg Chickpea raw
Phenylalanine 1.103mg 0.157mg Chickpea raw
Valine 0.865mg 0.219mg Chickpea raw
Histidine 0.566mg 0.089mg Chickpea raw
Cholesterol 0mg 8mg Chickpea raw
Saturated Fat 0.603g 2.152g Chickpea raw
Monounsaturated Fat 1.377g 2.67g Béchamel sauce
Polyunsaturated fat 2.731g 1.586g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
16%
Béchamel sauce
Minerals Daily Need Coverage Score
348%
Chickpea raw
19%
Béchamel sauce

Comparison summary

Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 304mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 1.549g)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 5.92g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 36)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.