Cornmeal vs. Béchamel sauce — In-Depth Nutrition Comparison
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What are the differences between cornmeal and béchamel sauce?
- Cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, fiber, and selenium, yet béchamel sauce is higher in vitamin B12 and calcium.
- Cornmeal's daily need coverage for iron is 52% more.
- Cornmeal has 39 times more fiber than béchamel sauce. While cornmeal has 3.9g of fiber, béchamel sauce has only 0.1g.
- The amount of sodium in cornmeal is lower.
We used Cornmeal, degermed, enriched, yellow and Sauce, homemade, white, thin types in this article.
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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 | +113.3% |
| Contains more IronIron | +1976.2% |
| Contains more CopperCopper | +484.6% |
| Contains more ZincZinc | +57.1% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +625% |
| Contains more SeleniumSelenium | +218.2% |
| Contains more CalciumCalcium | +4100% |
| Contains more PotassiumPotassium | +14.8% |
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 B1Vitamin B1 | +901.8% |
| Contains more Vitamin B2Vitamin B2 | +107.6% |
| Contains more Vitamin B3Vitamin B3 | +1803.4% |
| Contains more Vitamin B6Vitamin B6 | +343.9% |
| Contains more FolateFolate | +2222.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +563.6% |
| Contains more Vitamin EVitamin E | +41.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +64% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.36mg | 0.21mg | 52% |
| Folate | 209µg | 9µg | 50% |
| Vitamin B1 | 0.551mg | 0.055mg | 41% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 4.968mg | 0.261mg | 29% |
| Carbs | 79.45g | 7.4g | 24% |
| Vitamin B2 | 0.382mg | 0.184mg | 15% |
| Fiber | 3.9g | 0.1g | 15% |
| Sodium | 7mg | 328mg | 14% |
| Calories | 370kcal | 105kcal | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Selenium | 10.5µg | 3.3µg | 13% |
| Calcium | 3mg | 126mg | 12% |
| Vitamin B6 | 0.182mg | 0.041mg | 11% |
| Saturated fat | 0.22g | 2.152g | 9% |
| Fats | 1.75g | 6.73g | 8% |
| Vitamin A | 11µg | 73µg | 7% |
| Protein | 7.11g | 3.77g | 7% |
| Manganese | 0.174mg | 0.024mg | 7% |
| Copper | 0.076mg | 0.013mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Monounsaturated fat | 0.39g | 2.67g | 6% |
| Polyunsaturated fat | 0.828g | 1.586g | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Zinc | 0.66mg | 0.42mg | 2% |
| Vitamin B5 | 0.24mg | 0.339mg | 2% |
| Vitamin K | 0µg | 0.6µg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Potassium | 142mg | 163mg | 1% |
| Choline | 8.6mg | 14.1mg | 1% |
| Net carbs | 75.55g | 7.3g | N/A |
| Sugar | 1.61g | 4.78g | N/A |
| Phosphorus | 99mg | 101mg | 0% |
| Vitamin E | 0.12mg | 0.17mg | 0% |
| Tryptophan | 0.038mg | 0.046mg | 0% |
| Threonine | 0.172mg | 0.147mg | 0% |
| Isoleucine | 0.242mg | 0.198mg | 0% |
| Leucine | 1.006mg | 0.32mg | 0% |
| Lysine | 0.105mg | 0.259mg | 0% |
| Methionine | 0.162mg | 0.082mg | 0% |
| Phenylalanine | 0.366mg | 0.157mg | 0% |
| Valine | 0.337mg | 0.219mg | 0% |
| Histidine | 0.172mg | 0.089mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +88.6% |
| Contains more CarbsCarbs | +973.6% |
| Contains more FatsFats | +284.6% |
| Contains more WaterWater | +621.5% |
| Contains more OtherOther | +182.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 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 | +584.6% |
| Contains more Poly. FatPolyunsaturated fat | +91.5% |
