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  6. Ladyfinger vs. Béchamel sauce

Ladyfinger vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are ladyfinger and béchamel sauce different?

  • Ladyfinger is higher than béchamel sauce in iron, vitamin B1, vitamin B2, vitamin B12, folate, vitamin B5, vitamin B3, phosphorus, and manganese.
  • Ladyfinger covers your daily need for cholesterol, 71% more than béchamel sauce.
  • Ladyfinger contains 17 times more iron than béchamel sauce. Ladyfinger contains 3.58mg of iron, while béchamel sauce contains 0.21mg.
  • Béchamel sauce is lower in cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Sauce, homemade, white, thin types were used in this article.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 +1604.8%
Contains more CopperCopper +630.8%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -55.2%
Contains more ManganeseManganese +900%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +168.1%
Contains more PotassiumPotassium +44.2%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
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 AVitamin A +128.8%
Contains more Vitamin B1Vitamin B1 +416.4%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B3Vitamin B3 +706.1%
Contains more Vitamin B5Vitamin B5 +229.2%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more Vitamin B12Vitamin B12 +150%
Contains more FolateFolate +755.6%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Ladyfinger Béchamel sauce DV% diff.
Cholesterol 221mg 8mg 71%
Iron 3.58mg 0.21mg 42%
Vitamin B1 0.284mg 0.055mg 19%
Vitamin B12 0.75µg 0.3µg 19%
Vitamin B2 0.428mg 0.184mg 19%
Folate 77µg 9µg 17%
Carbs 59.7g 7.4g 17%
Vitamin B5 1.116mg 0.339mg 16%
Protein 10.6g 3.77g 14%
Calories 363kcal 105kcal 13%
Vitamin B3 2.104mg 0.261mg 12%
Phosphorus 173mg 101mg 10%
Vitamin A 167µg 73µg 10%
Copper 0.095mg 0.013mg 9%
Manganese 0.24mg 0.024mg 9%
Calcium 47mg 126mg 8%
Sodium 147mg 328mg 8%
Zinc 1.14mg 0.42mg 7%
Vitamin B6 0.122mg 0.041mg 6%
Vitamin D 1.2µg 6%
Selenium 3.3µg 6%
Vitamin D 49IU 6%
Fiber 1g 0.1g 4%
Fats 9.1g 6.73g 4%
Saturated fat 3.022g 2.152g 4%
Monounsaturated fat 3.745g 2.67g 3%
Choline 14.1mg 3%
Polyunsaturated fat 1.423g 1.586g 1%
Potassium 113mg 163mg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin K 0.6µg 1%
Magnesium 12mg 15mg 1%
Vitamin E 0.17mg 1%
Net carbs 58.7g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.133mg 0.046mg 0%
Threonine 0.467mg 0.147mg 0%
Isoleucine 0.516mg 0.198mg 0%
Leucine 0.861mg 0.32mg 0%
Lysine 0.679mg 0.259mg 0%
Methionine 0.268mg 0.082mg 0%
Phenylalanine 0.511mg 0.157mg 0%
Valine 0.579mg 0.219mg 0%
Histidine 0.248mg 0.089mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 ProteinProtein +181.2%
Contains more FatsFats +35.2%
Contains more CarbsCarbs +706.8%
Contains more WaterWater +313.6%
Contains more OtherOther +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 more Mono. FatMonounsaturated fat +40.3%
Contains less Sat. FatSaturated fat -28.8%
Contains more Poly. FatPolyunsaturated fat +11.5%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.