Spelt vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between spelt and béchamel sauce
- Béchamel sauce has less manganese, copper, iron, phosphorus, fiber, vitamin B3, magnesium, zinc, vitamin B1, and selenium.
- Spelt covers your daily manganese needs 129% more than béchamel sauce.
- Béchamel sauce contains 107 times less fiber than spelt. Spelt contains 10.7g of fiber, while béchamel sauce contains 0.1g.
Food varieties used in this article are Spelt, uncooked and Sauce, homemade, white, thin.
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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 | +806.7% |
| Contains more PotassiumPotassium | +138% |
| Contains more IronIron | +2014.3% |
| Contains more CopperCopper | +3830.8% |
| Contains more ZincZinc | +681% |
| Contains more PhosphorusPhosphorus | +297% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +12329.2% |
| Contains more SeleniumSelenium | +254.5% |
| Contains more CalciumCalcium | +366.7% |
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 EVitamin E | +364.7% |
| Contains more Vitamin B1Vitamin B1 | +561.8% |
| Contains more Vitamin B3Vitamin B3 | +2521.8% |
| Contains more Vitamin B5Vitamin B5 | +215% |
| Contains more Vitamin B6Vitamin B6 | +461% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +62.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.024mg | 129% |
| Copper | 0.511mg | 0.013mg | 55% |
| Iron | 4.44mg | 0.21mg | 53% |
| Phosphorus | 401mg | 101mg | 43% |
| Fiber | 10.7g | 0.1g | 42% |
| Vitamin B3 | 6.843mg | 0.261mg | 41% |
| Magnesium | 136mg | 15mg | 29% |
| Zinc | 3.28mg | 0.42mg | 26% |
| Vitamin B1 | 0.364mg | 0.055mg | 26% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 3.77g | 22% |
| Carbs | 70.19g | 7.4g | 21% |
| Vitamin B5 | 1.068mg | 0.339mg | 15% |
| Vitamin B6 | 0.23mg | 0.041mg | 15% |
| Selenium | 11.7µg | 3.3µg | 15% |
| Sodium | 8mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calories | 338kcal | 105kcal | 12% |
| Calcium | 27mg | 126mg | 10% |
| Folate | 45µg | 9µg | 9% |
| Saturated fat | 0.406g | 2.152g | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Fats | 2.43g | 6.73g | 7% |
| Potassium | 388mg | 163mg | 7% |
| Monounsaturated fat | 0.445g | 2.67g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 49IU | 6% | |
| Vitamin B2 | 0.113mg | 0.184mg | 5% |
| Vitamin E | 0.79mg | 0.17mg | 4% |
| Choline | 14.1mg | 3% | |
| Vitamin K | 3.6µg | 0.6µg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Polyunsaturated fat | 1.258g | 1.586g | 2% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 59.49g | 7.3g | N/A |
| Sugar | 6.82g | 4.78g | N/A |
| Tryptophan | 0.132mg | 0.046mg | 0% |
| Threonine | 0.443mg | 0.147mg | 0% |
| Isoleucine | 0.552mg | 0.198mg | 0% |
| Leucine | 1.07mg | 0.32mg | 0% |
| Lysine | 0.409mg | 0.259mg | 0% |
| Methionine | 0.258mg | 0.082mg | 0% |
| Phenylalanine | 0.737mg | 0.157mg | 0% |
| Valine | 0.681mg | 0.219mg | 0% |
| Histidine | 0.36mg | 0.089mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +286.5% |
| Contains more CarbsCarbs | +848.5% |
| Contains more OtherOther | +24.3% |
| Contains more FatsFats | +177% |
| Contains more WaterWater | +631.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | -81.1% |
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +26.1% |