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  6. Soybean raw vs. Béchamel sauce

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

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Summary of differences between soybean raw and béchamel sauce

  • Béchamel sauce has less iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 194% more than béchamel sauce.
  • Soybean raw has 128 times more copper than béchamel sauce. While soybean raw has 1.658mg of copper, béchamel sauce has only 0.013mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Sauce, homemade, white, thin.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +1766.7%
Contains more CalciumCalcium +119.8%
Contains more PotassiumPotassium +1002.5%
Contains more IronIron +7376.2%
Contains more CopperCopper +12653.8%
Contains more ZincZinc +1064.3%
Contains more PhosphorusPhosphorus +597%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +10387.5%
Contains more SeleniumSelenium +439.4%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +650%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +1489.1%
Contains more Vitamin B2Vitamin B2 +372.8%
Contains more Vitamin B3Vitamin B3 +521.8%
Contains more Vitamin B5Vitamin B5 +133.9%
Contains more Vitamin B6Vitamin B6 +819.5%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +722%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Béchamel sauce DV% diff.
Iron 15.7mg 0.21mg 194%
Copper 1.658mg 0.013mg 183%
Manganese 2.517mg 0.024mg 108%
Folate 375µg 9µg 92%
Phosphorus 704mg 101mg 86%
Vitamin B1 0.874mg 0.055mg 68%
Protein 36.49g 3.77g 65%
Polyunsaturated fat 11.255g 1.586g 64%
Magnesium 280mg 15mg 63%
Vitamin B2 0.87mg 0.184mg 53%
Potassium 1797mg 163mg 48%
Zinc 4.89mg 0.42mg 41%
Vitamin K 47µg 0.6µg 39%
Fiber 9.3g 0.1g 37%
Vitamin B6 0.377mg 0.041mg 26%
Selenium 17.8µg 3.3µg 26%
Fats 19.94g 6.73g 20%
Choline 115.9mg 14.1mg 19%
Calories 446kcal 105kcal 17%
Calcium 277mg 126mg 15%
Sodium 2mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B3 1.623mg 0.261mg 9%
Vitamin B5 0.793mg 0.339mg 9%
Vitamin A 1µg 73µg 8%
Carbs 30.16g 7.4g 8%
Vitamin C 6mg 0.8mg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin E 0.85mg 0.17mg 5%
Monounsaturated fat 4.404g 2.67g 4%
Cholesterol 0mg 8mg 3%
Saturated fat 2.884g 2.152g 3%
Net carbs 20.86g 7.3g N/A
Sugar 7.33g 4.78g N/A
Tryptophan 0.591mg 0.046mg 0%
Threonine 1.766mg 0.147mg 0%
Isoleucine 1.971mg 0.198mg 0%
Leucine 3.309mg 0.32mg 0%
Lysine 2.706mg 0.259mg 0%
Methionine 0.547mg 0.082mg 0%
Phenylalanine 2.122mg 0.157mg 0%
Valine 2.029mg 0.219mg 0%
Histidine 1.097mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +867.9%
Contains more FatsFats +196.3%
Contains more CarbsCarbs +307.6%
Contains more OtherOther +238.2%
Contains more WaterWater +844.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +64.9%
Contains more Poly. FatPolyunsaturated fat +609.6%
Contains less Sat. FatSaturated fat -25.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.