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  6. Couscous vs. Béchamel sauce

Couscous vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between couscous and béchamel sauce

  • Couscous is richer in selenium and fiber, yet béchamel sauce is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin D, and vitamin A.
  • Daily need coverage for selenium for couscous is 44% higher.
  • Couscous contains 14 times more fiber than béchamel sauce. Couscous contains 1.4g of fiber, while béchamel sauce contains 0.1g.
  • Couscous contains less sodium.

Food types used in this article are Couscous, cooked and Sauce, homemade, white, thin.

Infographic

Couscous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more IronIron +81%
Contains more CopperCopper +215.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1475%
Contains more PotassiumPotassium +181%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +359.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +581.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +327.3%
~equal in Vitamin B5 ~0.339mg

All nutrients comparison - raw data values

Nutrient Couscous Béchamel sauce DV% diff.
Selenium 27.5µg 3.3µg 44%
Sodium 5mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 8mg 126mg 12%
Vitamin B2 0.027mg 0.184mg 12%
Phosphorus 22mg 101mg 11%
Fats 0.16g 6.73g 10%
Saturated fat 0.029g 2.152g 10%
Polyunsaturated fat 0.064g 1.586g 10%
Vitamin A 0µg 73µg 8%
Monounsaturated fat 0.022g 2.67g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Carbs 23.22g 7.4g 5%
Vitamin B3 0.983mg 0.261mg 5%
Fiber 1.4g 0.1g 5%
Manganese 0.084mg 0.024mg 3%
Copper 0.041mg 0.013mg 3%
Potassium 58mg 163mg 3%
Cholesterol 0mg 8mg 3%
Folate 15µg 9µg 2%
Iron 0.38mg 0.21mg 2%
Choline 3.3mg 14.1mg 2%
Magnesium 8mg 15mg 2%
Zinc 0.26mg 0.42mg 1%
Vitamin B1 0.063mg 0.055mg 1%
Vitamin B5 0.371mg 0.339mg 1%
Vitamin B6 0.051mg 0.041mg 1%
Vitamin C 0mg 0.8mg 1%
Calories 112kcal 105kcal 0%
Protein 3.79g 3.77g 0%
Net carbs 21.82g 7.3g N/A
Sugar 0.1g 4.78g N/A
Vitamin E 0.13mg 0.17mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.049mg 0.046mg 0%
Threonine 0.1mg 0.147mg 0%
Isoleucine 0.147mg 0.198mg 0%
Leucine 0.259mg 0.32mg 0%
Lysine 0.073mg 0.259mg 0%
Methionine 0.059mg 0.082mg 0%
Phenylalanine 0.184mg 0.157mg 0%
Valine 0.162mg 0.219mg 0%
Histidine 0.077mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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 CarbsCarbs +213.8%
Contains more FatsFats +4106.3%
Contains more WaterWater +11.1%
Contains more OtherOther +453.8%
~equal in Protein ~3.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
34% 42% 25%
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 -98.7%
Contains more Mono. FatMonounsaturated fat +12036.4%
Contains more Poly. FatPolyunsaturated fat +2378.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.