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  6. Brown rice vs. Béchamel sauce

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

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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.
Brown rice
Brown rice
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +166.7%
Contains more Magnesium +160%
Contains less Sodium -98.8%
Contains more Zinc +69%
Contains more Copper +715.4%
Contains more Manganese +3958.3%
Contains more Selenium +75.8%
Contains more Calcium +4100%
Contains more Potassium +89.5%
Equal in Phosphorus - 101
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
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 +166.7%
Contains more Magnesium +160%
Contains less Sodium -98.8%
Contains more Zinc +69%
Contains more Copper +715.4%
Contains more Manganese +3958.3%
Contains more Selenium +75.8%
Contains more Calcium +4100%
Contains more Potassium +89.5%
Equal in Phosphorus - 101

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.
Brown rice
Brown rice
4
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin B1 +223.6%
Contains more Vitamin B3 +881.2%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.17
Equal in Folate - 9
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 +223.6%
Contains more Vitamin B3 +881.2%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +200%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.17
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Carbs +245.7%
Contains more Protein +37.6%
Contains more Fats +593.8%
Contains more Water +14.8%
Contains more Other +227.3%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Carbs +245.7%
Contains more Protein +37.6%
Contains more Fats +593.8%
Contains more Water +14.8%
Contains more Other +227.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +623.6%
Contains more Polyunsaturated fat +333.3%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 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 -87.9%
Contains more Monounsaturated Fat +623.6%
Contains more Polyunsaturated fat +333.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Béchamel sauce Opinion
Net carbs 23.98g 7.3g Brown rice
Protein 2.74g 3.77g Béchamel sauce
Fats 0.97g 6.73g Béchamel sauce
Carbs 25.58g 7.4g Brown rice
Calories 123kcal 105kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 4.78g Brown rice
Fiber 1.6g 0.1g Brown rice
Calcium 3mg 126mg Béchamel sauce
Iron 0.56mg 0.21mg Brown rice
Magnesium 39mg 15mg Brown rice
Phosphorus 103mg 101mg Brown rice
Potassium 86mg 163mg Béchamel sauce
Sodium 4mg 328mg Brown rice
Zinc 0.71mg 0.42mg Brown rice
Copper 0.106mg 0.013mg Brown rice
Manganese 0.974mg 0.024mg Brown rice
Selenium 5.8µg 3.3µg Brown rice
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.17mg 0.17mg
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.178mg 0.055mg Brown rice
Vitamin B2 0.069mg 0.184mg Béchamel sauce
Vitamin B3 2.561mg 0.261mg Brown rice
Vitamin B5 0.38mg 0.339mg Brown rice
Vitamin B6 0.123mg 0.041mg Brown rice
Folate 9µg 9µg
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.2µg 0.6µg Béchamel sauce
Tryptophan 0.033mg 0.046mg Béchamel sauce
Threonine 0.095mg 0.147mg Béchamel sauce
Isoleucine 0.109mg 0.198mg Béchamel sauce
Leucine 0.214mg 0.32mg Béchamel sauce
Lysine 0.099mg 0.259mg Béchamel sauce
Methionine 0.058mg 0.082mg Béchamel sauce
Phenylalanine 0.133mg 0.157mg Béchamel sauce
Valine 0.151mg 0.219mg Béchamel sauce
Histidine 0.066mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Brown rice
Saturated Fat 0.26g 2.152g Brown rice
Monounsaturated Fat 0.369g 2.67g Béchamel sauce
Polyunsaturated fat 0.366g 1.586g Béchamel sauce
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

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

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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
14%
Brown rice
16%
Béchamel sauce
Minerals Daily Need Coverage Score
32%
Brown rice
19%
Béchamel sauce

Comparison summary

Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 66)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 324mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.892g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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. 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.