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Soy milk vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on the differences between soy milk and béchamel sauce

  • Soy milk has more copper, manganese, and iron; however, béchamel sauce is higher in vitamin B12, calcium, vitamin B2, vitamin D, and phosphorus.
  • Soy milk covers your daily copper needs 13% more than béchamel sauce.
  • Béchamel sauce contains 9 times less manganese than soy milk. Soy milk contains 0.223mg of manganese, while béchamel sauce contains 0.024mg.
  • Soy milk has less sodium.

Food varieties used in this article are Soymilk, original, and vanilla, unfortified and Sauce, homemade, white, thin.

Infographic

Soy milk vs Béchamel sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +66.7%
Contains more IronIron +204.8%
Contains more CopperCopper +884.6%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +829.2%
Contains more SeleniumSelenium +45.5%
Contains more CalciumCalcium +404%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +94.2%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B3Vitamin B3 +96.6%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B5 ~0.339mg

All nutrients comparison - raw data values

Nutrient Soy milk Béchamel sauce DV% diff.
Copper 0.128mg 0.013mg 13%
Vitamin B12 0µg 0.3µg 13%
Sodium 51mg 328mg 12%
Calcium 25mg 126mg 10%
Saturated fat 0.205g 2.152g 9%
Vitamin B2 0.069mg 0.184mg 9%
Manganese 0.223mg 0.024mg 9%
Vitamin A 0µg 73µg 8%
Fats 1.75g 6.73g 8%
Phosphorus 52mg 101mg 7%
Monounsaturated fat 0.401g 2.67g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Iron 0.64mg 0.21mg 5%
Polyunsaturated fat 0.961g 1.586g 4%
Calories 54kcal 105kcal 3%
Vitamin B6 0.077mg 0.041mg 3%
Selenium 4.8µg 3.3µg 3%
Zinc 0.12mg 0.42mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.513mg 0.261mg 2%
Folate 18µg 9µg 2%
Vitamin K 3µg 0.6µg 2%
Magnesium 25mg 15mg 2%
Choline 23.6mg 14.1mg 2%
Fiber 0.6g 0.1g 2%
Potassium 118mg 163mg 1%
Vitamin B5 0.373mg 0.339mg 1%
Vitamin C 0mg 0.8mg 1%
Protein 3.27g 3.77g 1%
Carbs 6.28g 7.4g 0%
Net carbs 5.68g 7.3g N/A
Sugar 3.99g 4.78g N/A
Vitamin E 0.11mg 0.17mg 0%
Vitamin B1 0.06mg 0.055mg 0%
Tryptophan 0.038mg 0.046mg 0%
Threonine 0.108mg 0.147mg 0%
Isoleucine 0.114mg 0.198mg 0%
Leucine 0.186mg 0.32mg 0%
Lysine 0.131mg 0.259mg 0%
Methionine 0.027mg 0.082mg 0%
Phenylalanine 0.113mg 0.157mg 0%
Valine 0.117mg 0.219mg 0%
Histidine 0.061mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +15.3%
Contains more FatsFats +284.6%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +121.5%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -90.5%
Contains more Mono. FatMonounsaturated fat +565.8%
Contains more Poly. FatPolyunsaturated fat +65%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.