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  6. Millet raw vs. Béchamel sauce

Millet raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between Millet raw and Béchamel sauce?

  • Béchamel sauce has less Copper, Manganese, Iron, Fiber, Vitamin B1, Vitamin B3, Vitamin B6, Phosphorus, Magnesium, and Folate than Millet raw.
  • Millet raw's daily need coverage for Copper is 82% higher.
  • Millet raw has 85 times more Fiber than Béchamel sauce. Millet raw has 8.5g of Fiber, while Béchamel sauce has 0.1g.

We used Millet, raw and Sauce, homemade, white, thin types in this comparison.

Infographic

Millet raw 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.
Millet raw
Millet raw
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +1333.3%
Contains more Magnesium +660%
Contains more Phosphorus +182.2%
Contains more Potassium +19.6%
Contains less Sodium -98.5%
Contains more Zinc +300%
Contains more Copper +5669.2%
Contains more Manganese +6700%
Contains more Calcium +1475%
Contains more Selenium +22.2%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
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 +1333.3%
Contains more Magnesium +660%
Contains more Phosphorus +182.2%
Contains more Potassium +19.6%
Contains less Sodium -98.5%
Contains more Zinc +300%
Contains more Copper +5669.2%
Contains more Manganese +6700%
Contains more Calcium +1475%
Contains more Selenium +22.2%

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.
Millet raw
Millet raw
7
:
5
Béchamel sauce
Béchamel sauce
Contains more Vitamin B1 +665.5%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +1708.4%
Contains more Vitamin B5 +150.1%
Contains more Vitamin B6 +836.6%
Contains more Folate +844.4%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 +665.5%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +1708.4%
Contains more Vitamin B5 +150.1%
Contains more Vitamin B6 +836.6%
Contains more Folate +844.4%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +192.3%
Contains more Carbs +884.5%
Contains more Other +125%
Contains more Fats +59.5%
Contains more Water +830.3%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 Protein +192.3%
Contains more Carbs +884.5%
Contains more Other +125%
Contains more Fats +59.5%
Contains more Water +830.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -66.4%
Contains more Polyunsaturated fat +34.6%
Contains more Monounsaturated Fat +245.4%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 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 -66.4%
Contains more Polyunsaturated fat +34.6%
Contains more Monounsaturated Fat +245.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Béchamel sauce Opinion
Net carbs 64.35g 7.3g Millet raw
Protein 11.02g 3.77g Millet raw
Fats 4.22g 6.73g Béchamel sauce
Carbs 72.85g 7.4g Millet raw
Calories 378kcal 105kcal Millet raw
Sugar 4.78g Millet raw
Fiber 8.5g 0.1g Millet raw
Calcium 8mg 126mg Béchamel sauce
Iron 3.01mg 0.21mg Millet raw
Magnesium 114mg 15mg Millet raw
Phosphorus 285mg 101mg Millet raw
Potassium 195mg 163mg Millet raw
Sodium 5mg 328mg Millet raw
Zinc 1.68mg 0.42mg Millet raw
Copper 0.75mg 0.013mg Millet raw
Manganese 1.632mg 0.024mg Millet raw
Selenium 2.7µg 3.3µg Béchamel sauce
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.05mg 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 0.421mg 0.055mg Millet raw
Vitamin B2 0.29mg 0.184mg Millet raw
Vitamin B3 4.72mg 0.261mg Millet raw
Vitamin B5 0.848mg 0.339mg Millet raw
Vitamin B6 0.384mg 0.041mg Millet raw
Folate 85µg 9µg Millet raw
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.9µg 0.6µg Millet raw
Tryptophan 0.119mg 0.046mg Millet raw
Threonine 0.353mg 0.147mg Millet raw
Isoleucine 0.465mg 0.198mg Millet raw
Leucine 1.4mg 0.32mg Millet raw
Lysine 0.212mg 0.259mg Béchamel sauce
Methionine 0.221mg 0.082mg Millet raw
Phenylalanine 0.58mg 0.157mg Millet raw
Valine 0.578mg 0.219mg Millet raw
Histidine 0.236mg 0.089mg Millet raw
Cholesterol 0mg 8mg Millet raw
Saturated Fat 0.723g 2.152g Millet raw
Monounsaturated Fat 0.773g 2.67g Béchamel sauce
Polyunsaturated fat 2.134g 1.586g Millet raw

Which food is preferable for your diet?

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

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
39%
Millet raw
16%
Béchamel sauce
Minerals Daily Need Coverage Score
86%
Millet raw
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 323mg)
Which food is lower in Cholesterol?
Millet raw
Millet raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 1.429g)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 71)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.6)
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.