Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Béchamel sauce

Brown rice vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

Important differences between brown rice and béchamel sauce

  • Brown rice has more manganese, vitamin B3, copper, and vitamin B1; however, béchamel sauce has more vitamin B12, calcium, vitamin B2, and vitamin D.
  • Brown rice's daily need coverage for manganese is 41% more.
  • Brown rice has 10 times more vitamin B3 than béchamel sauce. Brown rice has 2.561mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Brown rice is lower in saturated fat.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Sauce, homemade, white, thin.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +160%
Contains more IronIron +166.7%
Contains more CopperCopper +715.4%
Contains more ZincZinc +69%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +3958.3%
Contains more SeleniumSelenium +75.8%
Contains more CalciumCalcium +4100%
Contains more PotassiumPotassium +89.5%
~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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +223.6%
Contains more Vitamin B3Vitamin B3 +881.2%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +53.3%
~equal in Vitamin E ~0.17mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Brown rice Béchamel sauce DV% diff.
Manganese 0.974mg 0.024mg 41%
Vitamin B3 2.561mg 0.261mg 14%
Sodium 4mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 3mg 126mg 12%
Copper 0.106mg 0.013mg 10%
Vitamin B1 0.178mg 0.055mg 10%
Starch 24.79g 10%
Fats 0.97g 6.73g 9%
Vitamin B2 0.069mg 0.184mg 9%
Saturated fat 0.26g 2.152g 9%
Polyunsaturated fat 0.366g 1.586g 8%
Vitamin A 0µg 73µg 8%
Vitamin D 0µg 1.2µg 6%
Fiber 1.6g 0.1g 6%
Vitamin B6 0.123mg 0.041mg 6%
Magnesium 39mg 15mg 6%
Vitamin D 0IU 49IU 6%
Carbs 25.58g 7.4g 6%
Monounsaturated fat 0.369g 2.67g 6%
Selenium 5.8µg 3.3µg 5%
Iron 0.56mg 0.21mg 4%
Zinc 0.71mg 0.42mg 3%
Cholesterol 0mg 8mg 3%
Potassium 86mg 163mg 2%
Protein 2.74g 3.77g 2%
Choline 9.2mg 14.1mg 1%
Calories 123kcal 105kcal 1%
Vitamin B5 0.38mg 0.339mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 23.98g 7.3g N/A
Sugar 0.24g 4.78g N/A
Phosphorus 103mg 101mg 0%
Vitamin E 0.17mg 0.17mg 0%
Vitamin K 0.2µg 0.6µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.033mg 0.046mg 0%
Threonine 0.095mg 0.147mg 0%
Isoleucine 0.109mg 0.198mg 0%
Leucine 0.214mg 0.32mg 0%
Lysine 0.099mg 0.259mg 0%
Methionine 0.058mg 0.082mg 0%
Phenylalanine 0.133mg 0.157mg 0%
Valine 0.151mg 0.219mg 0%
Histidine 0.066mg 0.089mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +245.7%
Contains more ProteinProtein +37.6%
Contains more FatsFats +593.8%
Contains more WaterWater +14.8%
Contains more OtherOther +227.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -87.9%
Contains more Mono. FatMonounsaturated fat +623.6%
Contains more Poly. FatPolyunsaturated fat +333.3%

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Béchamel sauce
Béchamel sauce vs Fish sauce
Fish sauce
Béchamel sauce
Béchamel sauce vs Hot sauce
Hot sauce
Béchamel sauce
Béchamel sauce vs Barbecue sauce
Barbecue sauce

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.