Lettuce vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are lettuce and béchamel sauce different?
- Lettuce is richer in vitamin A, vitamin K, manganese, and vitamin C, while béchamel sauce is higher in vitamin B12, phosphorus, calcium, and vitamin D.
- Lettuce covers your daily need for vitamin A, 143% more than béchamel sauce.
- Lettuce contains 211 times more vitamin K than béchamel sauce. Lettuce contains 126.3µg of vitamin K, while béchamel sauce contains 0.6µg.
- Lettuce is lower in sodium.
Lettuce, green leaf, raw and Sauce, homemade, white, thin types were used 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 PotassiumPotassium | +19% |
| Contains more IronIron | +309.5% |
| Contains more CopperCopper | +123.1% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +941.7% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more CalciumCalcium | +250% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +248.3% |
| Contains more SeleniumSelenium | +450% |
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 | +1050% |
| Contains more Vitamin AVitamin A | +406.8% |
| Contains more Vitamin EVitamin E | +29.4% |
| Contains more Vitamin B1Vitamin B1 | +27.3% |
| Contains more Vitamin B3Vitamin B3 | +43.7% |
| Contains more Vitamin B6Vitamin B6 | +119.5% |
| Contains more Vitamin KVitamin K | +20950% |
| Contains more FolateFolate | +322.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B5Vitamin B5 | +153% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0.6µg | 105% |
| Vitamin A | 370µg | 73µg | 33% |
| Sodium | 28mg | 328mg | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Fats | 0.15g | 6.73g | 10% |
| Polyunsaturated fat | 0.082g | 1.586g | 10% |
| Phosphorus | 29mg | 101mg | 10% |
| Saturated fat | 0.02g | 2.152g | 10% |
| Manganese | 0.25mg | 0.024mg | 10% |
| Calcium | 36mg | 126mg | 9% |
| Vitamin C | 9.2mg | 0.8mg | 9% |
| Iron | 0.86mg | 0.21mg | 8% |
| Vitamin B2 | 0.08mg | 0.184mg | 8% |
| Folate | 38µg | 9µg | 7% |
| Monounsaturated fat | 0.006g | 2.67g | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Protein | 1.36g | 3.77g | 5% |
| Calories | 15kcal | 105kcal | 5% |
| Selenium | 0.6µg | 3.3µg | 5% |
| Fiber | 1.3g | 0.1g | 5% |
| Vitamin B5 | 0.134mg | 0.339mg | 4% |
| Vitamin B6 | 0.09mg | 0.041mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Copper | 0.029mg | 0.013mg | 2% |
| Carbs | 2.87g | 7.4g | 2% |
| Zinc | 0.18mg | 0.42mg | 2% |
| Potassium | 194mg | 163mg | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin B3 | 0.375mg | 0.261mg | 1% |
| Vitamin B1 | 0.07mg | 0.055mg | 1% |
| Net carbs | 1.57g | 7.3g | N/A |
| Magnesium | 13mg | 15mg | 0% |
| Sugar | 0.78g | 4.78g | N/A |
| Vitamin E | 0.22mg | 0.17mg | 0% |
| Choline | 13.6mg | 14.1mg | 0% |
| Tryptophan | 0.009mg | 0.046mg | 0% |
| Threonine | 0.059mg | 0.147mg | 0% |
| Isoleucine | 0.084mg | 0.198mg | 0% |
| Leucine | 0.079mg | 0.32mg | 0% |
| Lysine | 0.084mg | 0.259mg | 0% |
| Methionine | 0.016mg | 0.082mg | 0% |
| Phenylalanine | 0.055mg | 0.157mg | 0% |
| Valine | 0.07mg | 0.219mg | 0% |
| Histidine | 0.022mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more WaterWater | +17.8% |
| Contains more ProteinProtein | +177.2% |
| Contains more FatsFats | +4386.7% |
| Contains more CarbsCarbs | +157.8% |
| Contains more OtherOther | +125% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 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 | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +44400% |
| Contains more Poly. FatPolyunsaturated fat | +1834.1% |
