Coconut vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
How are coconut and béchamel sauce different?
- Coconut is higher in manganese, copper, fiber, iron, and selenium; however, béchamel sauce is richer in vitamin B2, vitamin B12, and calcium.
- Daily need coverage for saturated fat for coconut is 138% higher.
- Coconut contains 90 times more fiber than béchamel sauce. While coconut contains 9g of fiber, béchamel sauce contains only 0.1g.
- Béchamel sauce has less saturated fat.
Nuts, coconut meat, raw and Sauce, homemade, white, thin are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +118.4% |
| Contains more IronIron | +1057.1% |
| Contains more CopperCopper | +3246.2% |
| Contains more ZincZinc | +161.9% |
| Contains more PhosphorusPhosphorus | +11.9% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +6150% |
| Contains more SeleniumSelenium | +206.1% |
| Contains more CalciumCalcium | +800% |
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 | +312.5% |
| Contains more Vitamin EVitamin E | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B3Vitamin B3 | +106.9% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +188.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +820% |
| Contains more Vitamin B5Vitamin B5 | +13% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +16.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 2.152g | 125% |
| Manganese | 1.5mg | 0.024mg | 64% |
| Copper | 0.435mg | 0.013mg | 47% |
| Fats | 33.49g | 6.73g | 41% |
| Fiber | 9g | 0.1g | 36% |
| Iron | 2.43mg | 0.21mg | 28% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin B2 | 0.02mg | 0.184mg | 13% |
| Sodium | 20mg | 328mg | 13% |
| Calories | 354kcal | 105kcal | 12% |
| Selenium | 10.1µg | 3.3µg | 12% |
| Calcium | 14mg | 126mg | 11% |
| Vitamin A | 0µg | 73µg | 8% |
| Polyunsaturated fat | 0.366g | 1.586g | 8% |
| Potassium | 356mg | 163mg | 6% |
| Zinc | 1.1mg | 0.42mg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Folate | 26µg | 9µg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Monounsaturated fat | 1.425g | 2.67g | 3% |
| Vitamin C | 3.3mg | 0.8mg | 3% |
| Carbs | 15.23g | 7.4g | 3% |
| Phosphorus | 113mg | 101mg | 2% |
| Vitamin B3 | 0.54mg | 0.261mg | 2% |
| Vitamin B6 | 0.054mg | 0.041mg | 1% |
| Vitamin B5 | 0.3mg | 0.339mg | 1% |
| Vitamin B1 | 0.066mg | 0.055mg | 1% |
| Protein | 3.33g | 3.77g | 1% |
| Net carbs | 6.23g | 7.3g | N/A |
| Sugar | 6.23g | 4.78g | N/A |
| Vitamin E | 0.24mg | 0.17mg | 0% |
| Vitamin K | 0.2µg | 0.6µg | 0% |
| Choline | 12.1mg | 14.1mg | 0% |
| Tryptophan | 0.039mg | 0.046mg | 0% |
| Threonine | 0.121mg | 0.147mg | 0% |
| Isoleucine | 0.131mg | 0.198mg | 0% |
| Leucine | 0.247mg | 0.32mg | 0% |
| Lysine | 0.147mg | 0.259mg | 0% |
| Methionine | 0.062mg | 0.082mg | 0% |
| Phenylalanine | 0.169mg | 0.157mg | 0% |
| Valine | 0.202mg | 0.219mg | 0% |
| Histidine | 0.077mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more FatsFats | +397.6% |
| Contains more CarbsCarbs | +105.8% |
| Contains more ProteinProtein | +13.2% |
| Contains more WaterWater | +71.7% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +87.4% |
| Contains more Poly. FatPolyunsaturated fat | +333.3% |
