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  6. Spinach raw vs. Béchamel sauce

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

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Important differences between spinach raw and béchamel sauce

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, copper, and vitamin E; however, béchamel sauce has more vitamin B12.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Spinach raw has 37 times more manganese than béchamel sauce. Spinach raw has 0.897mg of manganese, while béchamel sauce has 0.024mg.

The food varieties used in the comparison are Spinach, raw and Sauce, homemade, white, thin.

Infographic

Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +426.7%
Contains more PotassiumPotassium +242.3%
Contains more IronIron +1190.5%
Contains more CopperCopper +900%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +3637.5%
Contains more CalciumCalcium +27.3%
Contains more PhosphorusPhosphorus +106.1%
Contains more SeleniumSelenium +230%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +3412.5%
Contains more Vitamin AVitamin A +542.5%
Contains more Vitamin EVitamin E +1094.1%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +177.4%
Contains more Vitamin B6Vitamin B6 +375.6%
Contains more Vitamin KVitamin K +80383.3%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +36.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +421.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Spinach raw Béchamel sauce DV% diff.
Vitamin K 482.9µg 0.6µg 402%
Folate 194µg 9µg 46%
Vitamin A 469µg 73µg 44%
Manganese 0.897mg 0.024mg 38%
Iron 2.71mg 0.21mg 31%
Vitamin C 28.1mg 0.8mg 30%
Magnesium 79mg 15mg 15%
Vitamin B12 0µg 0.3µg 13%
Copper 0.13mg 0.013mg 13%
Vitamin E 2.03mg 0.17mg 12%
Vitamin B6 0.195mg 0.041mg 12%
Potassium 558mg 163mg 12%
Sodium 79mg 328mg 11%
Fats 0.39g 6.73g 10%
Saturated fat 0.063g 2.152g 9%
Polyunsaturated fat 0.165g 1.586g 9%
Fiber 2.2g 0.1g 8%
Phosphorus 49mg 101mg 7%
Monounsaturated fat 0.01g 2.67g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B5 0.065mg 0.339mg 5%
Calories 23kcal 105kcal 4%
Selenium 1µg 3.3µg 4%
Calcium 99mg 126mg 3%
Vitamin B3 0.724mg 0.261mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.078mg 0.055mg 2%
Protein 2.86g 3.77g 2%
Zinc 0.53mg 0.42mg 1%
Choline 19.3mg 14.1mg 1%
Carbs 3.63g 7.4g 1%
Net carbs 1.43g 7.3g N/A
Sugar 0.42g 4.78g N/A
Vitamin B2 0.189mg 0.184mg 0%
Tryptophan 0.039mg 0.046mg 0%
Threonine 0.122mg 0.147mg 0%
Isoleucine 0.147mg 0.198mg 0%
Leucine 0.223mg 0.32mg 0%
Lysine 0.174mg 0.259mg 0%
Methionine 0.053mg 0.082mg 0%
Phenylalanine 0.129mg 0.157mg 0%
Valine 0.161mg 0.219mg 0%
Histidine 0.064mg 0.089mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +13.3%
Contains more OtherOther +19.4%
Contains more ProteinProtein +31.8%
Contains more FatsFats +1625.6%
Contains more CarbsCarbs +103.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -97.1%
Contains more Mono. FatMonounsaturated fat +26600%
Contains more Poly. FatPolyunsaturated fat +861.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.