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  6. Nori vs. Béchamel sauce

Nori vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between Nori and Béchamel sauce

  • Nori has more Vitamin C, Manganese, Folate, Copper, Vitamin A RAE, Vitamin B2, and Iron, while Béchamel sauce has more Vitamin B12.
  • Nori's daily need coverage for Vitamin C is 42% higher.
  • Béchamel sauce contains 41 times less Manganese than Nori. Nori contains 0.988mg of Manganese, while Béchamel sauce contains 0.024mg.
  • The amount of Sodium in Nori is lower.

The food types used in this comparison are Seaweed, laver, raw and Sauce, homemade, white, thin.

Infographic

Nori 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.
Nori
Nori
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +757.1%
Contains more Potassium +118.4%
Contains less Sodium -85.4%
Contains more Zinc +150%
Contains more Copper +1930.8%
Contains more Manganese +4016.7%
Contains more Calcium +80%
Contains more Magnesium +650%
Contains more Phosphorus +74.1%
Contains more Selenium +371.4%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
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 +757.1%
Contains more Potassium +118.4%
Contains less Sodium -85.4%
Contains more Zinc +150%
Contains more Copper +1930.8%
Contains more Manganese +4016.7%
Contains more Calcium +80%
Contains more Magnesium +650%
Contains more Phosphorus +74.1%
Contains more Selenium +371.4%

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.
Nori
Nori
10
:
2
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +1885.5%
Contains more Vitamin E +488.2%
Contains more Vitamin C +4775%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +142.4%
Contains more Vitamin B3 +463.2%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +287.8%
Contains more Folate +1522.2%
Contains more Vitamin K +566.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
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 A +1885.5%
Contains more Vitamin E +488.2%
Contains more Vitamin C +4775%
Contains more Vitamin B1 +78.2%
Contains more Vitamin B2 +142.4%
Contains more Vitamin B3 +463.2%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +287.8%
Contains more Folate +1522.2%
Contains more Vitamin K +566.7%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +54.1%
Contains more Other +161.8%
Contains more Fats +2303.6%
Contains more Carbs +44.8%
Equal in Water - 80.66
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 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 +54.1%
Contains more Other +161.8%
Contains more Fats +2303.6%
Contains more Carbs +44.8%
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +10580%
Contains more Polyunsaturated fat +1341.8%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 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 -97.2%
Contains more Monounsaturated Fat +10580%
Contains more Polyunsaturated fat +1341.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nori Béchamel sauce Opinion
Net carbs 4.81g 7.3g Béchamel sauce
Protein 5.81g 3.77g Nori
Fats 0.28g 6.73g Béchamel sauce
Carbs 5.11g 7.4g Béchamel sauce
Calories 35kcal 105kcal Béchamel sauce
Sugar 0.49g 4.78g Nori
Fiber 0.3g 0.1g Nori
Calcium 70mg 126mg Béchamel sauce
Iron 1.8mg 0.21mg Nori
Magnesium 2mg 15mg Béchamel sauce
Phosphorus 58mg 101mg Béchamel sauce
Potassium 356mg 163mg Nori
Sodium 48mg 328mg Nori
Zinc 1.05mg 0.42mg Nori
Copper 0.264mg 0.013mg Nori
Manganese 0.988mg 0.024mg Nori
Selenium 0.7µg 3.3µg Béchamel sauce
Vitamin A 5202IU 262IU Nori
Vitamin A RAE 260µg 73µg Nori
Vitamin E 1mg 0.17mg Nori
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 39mg 0.8mg Nori
Vitamin B1 0.098mg 0.055mg Nori
Vitamin B2 0.446mg 0.184mg Nori
Vitamin B3 1.47mg 0.261mg Nori
Vitamin B5 0.521mg 0.339mg Nori
Vitamin B6 0.159mg 0.041mg Nori
Folate 146µg 9µg Nori
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 4µg 0.6µg Nori
Tryptophan 0.043mg 0.046mg Béchamel sauce
Threonine 0.232mg 0.147mg Nori
Isoleucine 0.259mg 0.198mg Nori
Leucine 0.501mg 0.32mg Nori
Lysine 0.222mg 0.259mg Béchamel sauce
Methionine 0.145mg 0.082mg Nori
Phenylalanine 0.273mg 0.157mg Nori
Valine 0.402mg 0.219mg Nori
Histidine 0.14mg 0.089mg Nori
Cholesterol 0mg 8mg Nori
Saturated Fat 0.061g 2.152g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 2.67g Béchamel sauce
Polyunsaturated fat 0.11g 1.586g Béchamel sauce

Which food is preferable for your diet?

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

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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
67%
Nori
16%
Béchamel sauce
Minerals Daily Need Coverage Score
40%
Nori
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 4.29g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 280mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 2.091g)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.