Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Béchamel sauce

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

Compare

Important differences between Plantain raw and Béchamel sauce

  • Plantain raw has more Vitamin B6, Vitamin C, Potassium, and Fiber, however, Béchamel sauce has more Vitamin B12, Calcium, Vitamin B2, and Phosphorus.
  • Plantain raw's daily need coverage for Vitamin B6 is 20% more.
  • Plantain raw has 23 times more Vitamin C than Béchamel sauce. Plantain raw has 18.4mg of Vitamin C, while Béchamel sauce has 0.8mg.
  • Plantain raw is lower in Saturated Fat.

The food varieties used in the comparison are Plantains, raw and Sauce, homemade, white, thin.

Infographic

Plantain 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.
Plantain raw
Plantain raw
5
:
5
Béchamel sauce
Béchamel sauce
Contains more Iron +185.7%
Contains more Magnesium +146.7%
Contains more Potassium +206.1%
Contains less Sodium -98.8%
Contains more Copper +523.1%
Contains more Calcium +4100%
Contains more Phosphorus +197.1%
Contains more Zinc +200%
Contains more Selenium +120%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
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 +185.7%
Contains more Magnesium +146.7%
Contains more Potassium +206.1%
Contains less Sodium -98.8%
Contains more Copper +523.1%
Contains more Calcium +4100%
Contains more Phosphorus +197.1%
Contains more Zinc +200%
Contains more Selenium +120%

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.
Plantain raw
Plantain raw
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +330.2%
Contains more Vitamin C +2200%
Contains more Vitamin B3 +162.8%
Contains more Vitamin B6 +629.3%
Contains more Folate +144.4%
Contains more Vitamin K +16.7%
Contains more Vitamin E +21.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +240.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 A +330.2%
Contains more Vitamin C +2200%
Contains more Vitamin B3 +162.8%
Contains more Vitamin B6 +629.3%
Contains more Folate +144.4%
Contains more Vitamin K +16.7%
Contains more Vitamin E +21.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +240.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Carbs +330.9%
Contains more Protein +190%
Contains more Fats +1718.9%
Contains more Water +23.6%
Contains more Other +24.1%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Carbs +330.9%
Contains more Protein +190%
Contains more Fats +1718.9%
Contains more Water +23.6%
Contains more Other +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +8243.8%
Contains more Polyunsaturated fat +2198.6%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 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 -93.4%
Contains more Monounsaturated Fat +8243.8%
Contains more Polyunsaturated fat +2198.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Béchamel sauce Opinion
Net carbs 29.59g 7.3g Plantain raw
Protein 1.3g 3.77g Béchamel sauce
Fats 0.37g 6.73g Béchamel sauce
Carbs 31.89g 7.4g Plantain raw
Calories 122kcal 105kcal Plantain raw
Sugar 15g 4.78g Béchamel sauce
Fiber 2.3g 0.1g Plantain raw
Calcium 3mg 126mg Béchamel sauce
Iron 0.6mg 0.21mg Plantain raw
Magnesium 37mg 15mg Plantain raw
Phosphorus 34mg 101mg Béchamel sauce
Potassium 499mg 163mg Plantain raw
Sodium 4mg 328mg Plantain raw
Zinc 0.14mg 0.42mg Béchamel sauce
Copper 0.081mg 0.013mg Plantain raw
Manganese 0.024mg Béchamel sauce
Selenium 1.5µg 3.3µg Béchamel sauce
Vitamin A 1127IU 262IU Plantain raw
Vitamin A RAE 56µg 73µg Béchamel sauce
Vitamin E 0.14mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 18.4mg 0.8mg Plantain raw
Vitamin B1 0.052mg 0.055mg Béchamel sauce
Vitamin B2 0.054mg 0.184mg Béchamel sauce
Vitamin B3 0.686mg 0.261mg Plantain raw
Vitamin B5 0.26mg 0.339mg Béchamel sauce
Vitamin B6 0.299mg 0.041mg Plantain raw
Folate 22µg 9µg Plantain raw
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.7µg 0.6µg Plantain raw
Tryptophan 0.015mg 0.046mg Béchamel sauce
Threonine 0.034mg 0.147mg Béchamel sauce
Isoleucine 0.036mg 0.198mg Béchamel sauce
Leucine 0.059mg 0.32mg Béchamel sauce
Lysine 0.06mg 0.259mg Béchamel sauce
Methionine 0.017mg 0.082mg Béchamel sauce
Phenylalanine 0.044mg 0.157mg Béchamel sauce
Valine 0.046mg 0.219mg Béchamel sauce
Histidine 0.064mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Plantain raw
Saturated Fat 0.143g 2.152g Plantain raw
Monounsaturated Fat 0.032g 2.67g Béchamel sauce
Polyunsaturated fat 0.069g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
23%
Plantain raw
16%
Béchamel sauce
Minerals Daily Need Coverage Score
15%
Plantain raw
19%
Béchamel sauce

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 324mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 2.009g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 10.22g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 37)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.