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  6. Pea raw vs. Béchamel sauce

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

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How are pea raw and béchamel sauce different?

  • Pea raw is higher in vitamin C, fiber, vitamin K, copper, vitamin B1, manganese, iron, and folate; however, béchamel sauce is richer in vitamin B12.
  • Daily need coverage for vitamin C for pea raw is 44% higher.
  • Pea raw contains 57 times more fiber than béchamel sauce. While pea raw contains 5.7g of fiber, béchamel sauce contains only 0.1g.
  • Pea raw has less sodium.

Peas, green, raw and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Pea raw vs Béchamel sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 MagnesiumMagnesium +120%
Contains more PotassiumPotassium +49.7%
Contains more IronIron +600%
Contains more CopperCopper +1253.8%
Contains more ZincZinc +195.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1608.3%
Contains more CalciumCalcium +404%
Contains more SeleniumSelenium +83.3%
~equal in Phosphorus ~101mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +4900%
Contains more Vitamin B1Vitamin B1 +383.6%
Contains more Vitamin B3Vitamin B3 +700.8%
Contains more Vitamin B6Vitamin B6 +312.2%
Contains more Vitamin KVitamin K +4033.3%
Contains more FolateFolate +622.2%
Contains more CholineCholine +101.4%
Contains more Vitamin AVitamin A +92.1%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B5Vitamin B5 +226%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pea raw Béchamel sauce DV% diff.
Vitamin C 40mg 0.8mg 44%
Fiber 5.7g 0.1g 22%
Vitamin K 24.8µg 0.6µg 20%
Vitamin B1 0.266mg 0.055mg 18%
Copper 0.176mg 0.013mg 18%
Manganese 0.41mg 0.024mg 17%
Iron 1.47mg 0.21mg 16%
Sodium 5mg 328mg 14%
Folate 65µg 9µg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B3 2.09mg 0.261mg 11%
Fats 0.4g 6.73g 10%
Vitamin B6 0.169mg 0.041mg 10%
Calcium 25mg 126mg 10%
Saturated fat 0.071g 2.152g 9%
Polyunsaturated fat 0.187g 1.586g 9%
Zinc 1.24mg 0.42mg 7%
Monounsaturated fat 0.035g 2.67g 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B5 0.104mg 0.339mg 5%
Vitamin A 38µg 73µg 4%
Magnesium 33mg 15mg 4%
Vitamin B2 0.132mg 0.184mg 4%
Choline 28.4mg 14.1mg 3%
Protein 5.42g 3.77g 3%
Cholesterol 0mg 8mg 3%
Selenium 1.8µg 3.3µg 3%
Potassium 244mg 163mg 2%
Carbs 14.45g 7.4g 2%
Calories 81kcal 105kcal 1%
Phosphorus 108mg 101mg 1%
Net carbs 8.75g 7.3g N/A
Sugar 5.67g 4.78g N/A
Vitamin E 0.13mg 0.17mg 0%
Tryptophan 0.037mg 0.046mg 0%
Threonine 0.203mg 0.147mg 0%
Isoleucine 0.195mg 0.198mg 0%
Leucine 0.323mg 0.32mg 0%
Lysine 0.317mg 0.259mg 0%
Methionine 0.082mg 0.082mg 0%
Phenylalanine 0.2mg 0.157mg 0%
Valine 0.235mg 0.219mg 0%
Histidine 0.107mg 0.089mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +43.8%
Contains more CarbsCarbs +95.3%
Contains more FatsFats +1582.5%
Contains more OtherOther +65.5%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +7528.6%
Contains more Poly. FatPolyunsaturated fat +748.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.