Leek vs. Béchamel sauce — In-Depth Nutrition Comparison
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Differences between leek and béchamel sauce
- Leek has more vitamin K, vitamin A, iron, manganese, vitamin B6, folate, vitamin C, and copper, while béchamel sauce has more vitamin B12.
- Leek's daily need coverage for vitamin K is 39% higher.
- Béchamel sauce contains 20 times less manganese than leek. Leek contains 0.481mg of manganese, while béchamel sauce contains 0.024mg.
- The amount of sodium in leek is lower.
The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Sauce, homemade, white, thin.
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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 | +86.7% |
| Contains more IronIron | +900% |
| Contains more CopperCopper | +823.1% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +1904.2% |
| Contains more CalciumCalcium | +113.6% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +188.6% |
| Contains more SeleniumSelenium | +230% |
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 CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +13.7% |
| Contains more Vitamin EVitamin E | +441.2% |
| Contains more Vitamin B3Vitamin B3 | +53.3% |
| Contains more Vitamin B6Vitamin B6 | +468.3% |
| Contains more Vitamin KVitamin K | +7733.3% |
| Contains more FolateFolate | +611.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +513.3% |
| Contains more Vitamin B5Vitamin B5 | +142.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +48.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 0.6µg | 39% |
| Iron | 2.1mg | 0.21mg | 24% |
| Manganese | 0.481mg | 0.024mg | 20% |
| Vitamin B6 | 0.233mg | 0.041mg | 15% |
| Folate | 64µg | 9µg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Sodium | 20mg | 328mg | 13% |
| Copper | 0.12mg | 0.013mg | 12% |
| Vitamin C | 12mg | 0.8mg | 12% |
| Vitamin B2 | 0.03mg | 0.184mg | 12% |
| Fats | 0.3g | 6.73g | 10% |
| Saturated fat | 0.04g | 2.152g | 10% |
| Polyunsaturated fat | 0.166g | 1.586g | 9% |
| Phosphorus | 35mg | 101mg | 9% |
| Fiber | 1.8g | 0.1g | 7% |
| Calcium | 59mg | 126mg | 7% |
| Monounsaturated fat | 0.004g | 2.67g | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin E | 0.92mg | 0.17mg | 5% |
| Protein | 1.5g | 3.77g | 5% |
| Vitamin B5 | 0.14mg | 0.339mg | 4% |
| Selenium | 1µg | 3.3µg | 4% |
| Zinc | 0.12mg | 0.42mg | 3% |
| Magnesium | 28mg | 15mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Calories | 61kcal | 105kcal | 2% |
| Carbs | 14.15g | 7.4g | 2% |
| Vitamin B3 | 0.4mg | 0.261mg | 1% |
| Vitamin A | 83µg | 73µg | 1% |
| Choline | 9.5mg | 14.1mg | 1% |
| Potassium | 180mg | 163mg | 1% |
| Net carbs | 12.35g | 7.3g | N/A |
| Sugar | 3.9g | 4.78g | N/A |
| Vitamin B1 | 0.06mg | 0.055mg | 0% |
| Tryptophan | 0.012mg | 0.046mg | 0% |
| Threonine | 0.063mg | 0.147mg | 0% |
| Isoleucine | 0.052mg | 0.198mg | 0% |
| Leucine | 0.096mg | 0.32mg | 0% |
| Lysine | 0.078mg | 0.259mg | 0% |
| Methionine | 0.018mg | 0.082mg | 0% |
| Phenylalanine | 0.055mg | 0.157mg | 0% |
| Valine | 0.056mg | 0.219mg | 0% |
| Histidine | 0.025mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +91.2% |
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +2143.3% |
| Contains more OtherOther | +37.1% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 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 | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +66650% |
| Contains more Poly. FatPolyunsaturated fat | +855.4% |
