Coconut milk vs. Béchamel sauce — In-Depth Nutrition Comparison
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Important differences between coconut milk and béchamel sauce
- Coconut milk has more manganese, copper, iron, and fiber; however, béchamel sauce has more vitamin B2, vitamin B12, calcium, and vitamin D.
- Coconut milk's daily need coverage for saturated fat is 95% more.
- Coconut milk has 38 times more manganese than béchamel sauce. Coconut milk has 0.916mg of manganese, while béchamel sauce has 0.024mg.
- Béchamel sauce is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sauce, homemade, white, thin.
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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 MagnesiumMagnesium | +146.7% |
| Contains more PotassiumPotassium | +61.3% |
| Contains more IronIron | +681% |
| Contains more CopperCopper | +1946.2% |
| Contains more ZincZinc | +59.5% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +3716.7% |
| Contains more SeleniumSelenium | +87.9% |
| Contains more CalciumCalcium | +687.5% |
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.
| Contains more Vitamin CVitamin C | +250% |
| Contains more Vitamin B3Vitamin B3 | +191.2% |
| Contains more FolateFolate | +77.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +13.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +111.5% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +85.2% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +65.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more FatsFats | +254.2% |
| Contains more ProteinProtein | +64.6% |
| Contains more CarbsCarbs | +33.6% |
| Contains more WaterWater | +19.3% |
| Contains more OtherOther | +102.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 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 | -89.8% |
| Contains more Mono. FatMonounsaturated fat | +163.3% |
| Contains more Poly. FatPolyunsaturated fat | +507.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 21.14g | 2.152g | 86% |
| Manganese | 0.916mg | 0.024mg | 39% |
| Copper | 0.266mg | 0.013mg | 28% |
| Fats | 23.84g | 6.73g | 26% |
| Iron | 1.64mg | 0.21mg | 18% |
| Sodium | 15mg | 328mg | 14% |
| Vitamin B2 | 0mg | 0.184mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calcium | 16mg | 126mg | 11% |
| Polyunsaturated fat | 0.261g | 1.586g | 9% |
| Vitamin A | 0µg | 73µg | 8% |
| Fiber | 2.2g | 0.1g | 8% |
| Calories | 230kcal | 105kcal | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 6.2µg | 3.3µg | 5% |
| Magnesium | 37mg | 15mg | 5% |
| Monounsaturated fat | 1.014g | 2.67g | 4% |
| Potassium | 263mg | 163mg | 3% |
| Protein | 2.29g | 3.77g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B3 | 0.76mg | 0.261mg | 3% |
| Vitamin B5 | 0.183mg | 0.339mg | 3% |
| Folate | 16µg | 9µg | 2% |
| Vitamin C | 2.8mg | 0.8mg | 2% |
| Vitamin B1 | 0.026mg | 0.055mg | 2% |
| Zinc | 0.67mg | 0.42mg | 2% |
| Vitamin B6 | 0.033mg | 0.041mg | 1% |
| Carbs | 5.54g | 7.4g | 1% |
| Choline | 8.5mg | 14.1mg | 1% |
| Net carbs | 3.34g | 7.3g | N/A |
| Sugar | 3.34g | 4.78g | N/A |
| Phosphorus | 100mg | 101mg | 0% |
| Vitamin E | 0.15mg | 0.17mg | 0% |
| Vitamin K | 0.1µg | 0.6µg | 0% |
| Tryptophan | 0.027mg | 0.046mg | 0% |
| Threonine | 0.083mg | 0.147mg | 0% |
| Isoleucine | 0.09mg | 0.198mg | 0% |
| Leucine | 0.17mg | 0.32mg | 0% |
| Lysine | 0.101mg | 0.259mg | 0% |
| Methionine | 0.043mg | 0.082mg | 0% |
| Phenylalanine | 0.116mg | 0.157mg | 0% |
| Valine | 0.139mg | 0.219mg | 0% |
| Histidine | 0.053mg | 0.089mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
15%
Minerals Daily Need Coverage Score
42%
19%
Comparison summary
Which food is lower in Cholesterol?
Coconut milk is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Coconut milk is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 313mg)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 18.988g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 97)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $4)
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins