Seaweed vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between seaweed and béchamel sauce
- Seaweed has more vitamin K, folate, iron, magnesium, copper, and manganese; however, béchamel sauce is richer in vitamin B12, phosphorus, and vitamin D.
- Seaweed covers your daily vitamin K needs 55% more than béchamel sauce.
- Béchamel sauce has 20 times less folate than seaweed. Seaweed has 180µg of folate, while béchamel sauce has 9µg.
- Seaweed contains less saturated fat.
Specific food types used in this comparison are Seaweed, kelp, raw and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +706.7% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +1257.1% |
| Contains more CopperCopper | +900% |
| Contains more ZincZinc | +192.9% |
| Contains less SodiumSodium | -29% |
| Contains more ManganeseManganese | +733.3% |
| Contains more PotassiumPotassium | +83.1% |
| Contains more PhosphorusPhosphorus | +140.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin EVitamin E | +411.8% |
| Contains more Vitamin B3Vitamin B3 | +80.1% |
| Contains more Vitamin B5Vitamin B5 | +89.4% |
| Contains more Vitamin KVitamin K | +10900% |
| Contains more FolateFolate | +1900% |
| Contains more Vitamin AVitamin A | +1116.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +1950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 0.6µg | 55% |
| Folate | 180µg | 9µg | 43% |
| Iron | 2.85mg | 0.21mg | 33% |
| Magnesium | 121mg | 15mg | 25% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Copper | 0.13mg | 0.013mg | 13% |
| Polyunsaturated fat | 0.047g | 1.586g | 10% |
| Fats | 0.56g | 6.73g | 9% |
| Saturated fat | 0.247g | 2.152g | 9% |
| Phosphorus | 42mg | 101mg | 8% |
| Manganese | 0.2mg | 0.024mg | 8% |
| Vitamin A | 6µg | 73µg | 7% |
| Zinc | 1.23mg | 0.42mg | 7% |
| Vitamin B5 | 0.642mg | 0.339mg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Monounsaturated fat | 0.098g | 2.67g | 6% |
| Vitamin E | 0.87mg | 0.17mg | 5% |
| Selenium | 0.7µg | 3.3µg | 5% |
| Fiber | 1.3g | 0.1g | 5% |
| Sodium | 233mg | 328mg | 4% |
| Calcium | 168mg | 126mg | 4% |
| Protein | 1.68g | 3.77g | 4% |
| Vitamin B6 | 0.002mg | 0.041mg | 3% |
| Calories | 43kcal | 105kcal | 3% |
| Vitamin B2 | 0.15mg | 0.184mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Potassium | 89mg | 163mg | 2% |
| Vitamin C | 3mg | 0.8mg | 2% |
| Vitamin B3 | 0.47mg | 0.261mg | 1% |
| Carbs | 9.57g | 7.4g | 1% |
| Net carbs | 8.27g | 7.3g | N/A |
| Sugar | 0.6g | 4.78g | N/A |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Choline | 12.8mg | 14.1mg | 0% |
| Tryptophan | 0.048mg | 0.046mg | 0% |
| Threonine | 0.055mg | 0.147mg | 0% |
| Isoleucine | 0.076mg | 0.198mg | 0% |
| Leucine | 0.083mg | 0.32mg | 0% |
| Lysine | 0.082mg | 0.259mg | 0% |
| Methionine | 0.025mg | 0.082mg | 0% |
| Phenylalanine | 0.043mg | 0.157mg | 0% |
| Valine | 0.072mg | 0.219mg | 0% |
| Histidine | 0.024mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +29.3% |
| Contains more OtherOther | +359% |
| Contains more ProteinProtein | +124.4% |
| Contains more FatsFats | +1101.8% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 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 | -88.5% |
| Contains more Mono. FatMonounsaturated fat | +2624.5% |
| Contains more Poly. FatPolyunsaturated fat | +3274.5% |
