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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 RAE.
  • Daily need coverage for Selenium from 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.
Couscous
Couscous
5
:
5
Béchamel sauce
Béchamel sauce
Contains more Iron +81%
Contains less Sodium -98.5%
Contains more Copper +215.4%
Contains more Manganese +250%
Contains more Selenium +733.3%
Contains more Calcium +1475%
Contains more Magnesium +87.5%
Contains more Phosphorus +359.1%
Contains more Potassium +181%
Contains more Zinc +61.5%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
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 +81%
Contains less Sodium -98.5%
Contains more Copper +215.4%
Contains more Manganese +250%
Contains more Selenium +733.3%
Contains more Calcium +1475%
Contains more Magnesium +87.5%
Contains more Phosphorus +359.1%
Contains more Potassium +181%
Contains more Zinc +61.5%

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.
Couscous
Couscous
5
:
7
Béchamel sauce
Béchamel sauce
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +276.6%
Contains more Vitamin B6 +24.4%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Equal in Vitamin B5 - 0.339
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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 B1 +14.5%
Contains more Vitamin B3 +276.6%
Contains more Vitamin B6 +24.4%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Equal in Vitamin B5 - 0.339

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Carbs +213.8%
Contains more Fats +4106.3%
Contains more Water +11.1%
Contains more Other +453.8%
Equal in Protein - 3.77
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +213.8%
Contains more Fats +4106.3%
Contains more Water +11.1%
Contains more Other +453.8%
Equal in Protein - 3.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +12036.4%
Contains more Polyunsaturated fat +2378.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 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 -98.7%
Contains more Monounsaturated Fat +12036.4%
Contains more Polyunsaturated fat +2378.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Béchamel sauce Opinion
Net carbs 21.82g 7.3g Couscous
Protein 3.79g 3.77g Couscous
Fats 0.16g 6.73g Béchamel sauce
Carbs 23.22g 7.4g Couscous
Calories 112kcal 105kcal Couscous
Sugar 0.1g 4.78g Couscous
Fiber 1.4g 0.1g Couscous
Calcium 8mg 126mg Béchamel sauce
Iron 0.38mg 0.21mg Couscous
Magnesium 8mg 15mg Béchamel sauce
Phosphorus 22mg 101mg Béchamel sauce
Potassium 58mg 163mg Béchamel sauce
Sodium 5mg 328mg Couscous
Zinc 0.26mg 0.42mg Béchamel sauce
Copper 0.041mg 0.013mg Couscous
Manganese 0.084mg 0.024mg Couscous
Selenium 27.5µg 3.3µg Couscous
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.13mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.063mg 0.055mg Couscous
Vitamin B2 0.027mg 0.184mg Béchamel sauce
Vitamin B3 0.983mg 0.261mg Couscous
Vitamin B5 0.371mg 0.339mg Couscous
Vitamin B6 0.051mg 0.041mg Couscous
Folate 15µg 9µg Couscous
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.1µg 0.6µg Béchamel sauce
Tryptophan 0.049mg 0.046mg Couscous
Threonine 0.1mg 0.147mg Béchamel sauce
Isoleucine 0.147mg 0.198mg Béchamel sauce
Leucine 0.259mg 0.32mg Béchamel sauce
Lysine 0.073mg 0.259mg Béchamel sauce
Methionine 0.059mg 0.082mg Béchamel sauce
Phenylalanine 0.184mg 0.157mg Couscous
Valine 0.162mg 0.219mg Béchamel sauce
Histidine 0.077mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Couscous
Saturated Fat 0.029g 2.152g Couscous
Monounsaturated Fat 0.022g 2.67g Béchamel sauce
Polyunsaturated fat 0.064g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Couscous
16%
Béchamel sauce
Minerals Daily Need Coverage Score
22%
Couscous
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 323mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.123g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 65)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.3)
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. 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.