Pilaf vs. Béchamel sauce — In-Depth Nutrition Comparison
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What are the differences between pilaf and béchamel sauce?
- Pilaf is higher in selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, and copper, yet béchamel sauce is higher in vitamin B12.
- Pilaf's daily need coverage for selenium is 53% more.
- Pilaf has 37 times more manganese than béchamel sauce. While pilaf has 0.882mg of manganese, béchamel sauce has only 0.024mg.
- The amount of sodium in béchamel sauce is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Sauce, homemade, white, thin types 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 MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +1061.9% |
| Contains more CopperCopper | +1176.9% |
| Contains more ZincZinc | +140.5% |
| Contains more PhosphorusPhosphorus | +52.5% |
| Contains more ManganeseManganese | +3575% |
| Contains more SeleniumSelenium | +881.8% |
| Contains more CalciumCalcium | +51.8% |
| Contains less SodiumSodium | -74.8% |
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 | +412.5% |
| Contains more Vitamin B1Vitamin B1 | +996.4% |
| Contains more Vitamin B3Vitamin B3 | +2247.5% |
| Contains more Vitamin B5Vitamin B5 | +110.9% |
| Contains more Vitamin B6Vitamin B6 | +875.6% |
| Contains more FolateFolate | +2255.6% |
| Contains more CholineCholine | +24.1% |
| Contains more Vitamin AVitamin A | +1725% |
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B12Vitamin B12 | +1400% |
| Contains more Vitamin KVitamin K | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 3.3µg | 53% |
| Folate | 212µg | 9µg | 51% |
| Vitamin B1 | 0.603mg | 0.055mg | 46% |
| Sodium | 1303mg | 328mg | 42% |
| Manganese | 0.882mg | 0.024mg | 37% |
| Vitamin B3 | 6.127mg | 0.261mg | 37% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.041mg | 28% |
| Iron | 2.44mg | 0.21mg | 28% |
| Carbs | 76.31g | 7.4g | 23% |
| Copper | 0.166mg | 0.013mg | 17% |
| Protein | 10.42g | 3.77g | 13% |
| Calories | 359kcal | 105kcal | 13% |
| Vitamin B12 | 0.02µg | 0.3µg | 12% |
| Vitamin B5 | 0.715mg | 0.339mg | 8% |
| Polyunsaturated fat | 0.377g | 1.586g | 8% |
| Phosphorus | 154mg | 101mg | 8% |
| Vitamin A | 4µg | 73µg | 8% |
| Saturated fat | 0.307g | 2.152g | 8% |
| Fats | 1.37g | 6.73g | 8% |
| Vitamin B2 | 0.087mg | 0.184mg | 7% |
| Monounsaturated fat | 0.373g | 2.67g | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Zinc | 1.01mg | 0.42mg | 5% |
| Vitamin C | 4.1mg | 0.8mg | 4% |
| Fiber | 1.2g | 0.1g | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Calcium | 83mg | 126mg | 4% |
| Cholesterol | 1mg | 8mg | 2% |
| Choline | 17.5mg | 14.1mg | 1% |
| Vitamin E | 0.04mg | 0.17mg | 1% |
| Potassium | 188mg | 163mg | 1% |
| Net carbs | 75.11g | 7.3g | N/A |
| Sugar | 1.53g | 4.78g | N/A |
| Vitamin K | 0.5µg | 0.6µg | 0% |
| Tryptophan | 0.086mg | 0.046mg | 0% |
| Threonine | 0.221mg | 0.147mg | 0% |
| Isoleucine | 0.279mg | 0.198mg | 0% |
| Leucine | 0.523mg | 0.32mg | 0% |
| Lysine | 0.189mg | 0.259mg | 0% |
| Methionine | 0.145mg | 0.082mg | 0% |
| Phenylalanine | 0.32mg | 0.157mg | 0% |
| Valine | 0.374mg | 0.219mg | 0% |
| Histidine | 0.15mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +176.4% |
| Contains more CarbsCarbs | +931.2% |
| Contains more OtherOther | +168.1% |
| Contains more FatsFats | +391.2% |
| Contains more WaterWater | +903.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 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 | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +615.8% |
| Contains more Poly. FatPolyunsaturated fat | +320.7% |
