Wakame vs. Béchamel sauce — In-Depth Nutrition Comparison
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The main differences between wakame and béchamel sauce
- Wakame is richer in manganese, folate, copper, iron, magnesium, and vitamin B3, yet béchamel sauce is richer in vitamin B12 and vitamin D.
- Daily need coverage for manganese for wakame is 60% higher.
- Wakame contains 22 times more copper than béchamel sauce. Wakame contains 0.284mg of copper, while béchamel sauce contains 0.013mg.
- Béchamel sauce contains less sodium.
Food types used in this article are Seaweed, wakame, raw 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 | +613.3% |
| Contains more CalciumCalcium | +19% |
| Contains more IronIron | +938.1% |
| Contains more CopperCopper | +2084.6% |
| Contains more ManganeseManganese | +5733.3% |
| Contains more PotassiumPotassium | +226% |
| Contains more ZincZinc | +10.5% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains less SodiumSodium | -62.4% |
| 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 | +488.2% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +513% |
| Contains more Vitamin B5Vitamin B5 | +105.6% |
| Contains more Vitamin KVitamin K | +783.3% |
| Contains more FolateFolate | +2077.8% |
| Contains more Vitamin AVitamin A | +305.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +23.5% |
| Contains more OtherOther | +400% |
| Contains more ProteinProtein | +24.4% |
| Contains more FatsFats | +951.6% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 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 | -94% |
| Contains more Mono. FatMonounsaturated fat | +4503.4% |
| Contains more Poly. FatPolyunsaturated fat | +627.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.024mg | 60% |
| Folate | 196µg | 9µg | 47% |
| Copper | 0.284mg | 0.013mg | 30% |
| Iron | 2.18mg | 0.21mg | 25% |
| Sodium | 872mg | 328mg | 24% |
| Magnesium | 107mg | 15mg | 22% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Fats | 0.64g | 6.73g | 9% |
| Polyunsaturated fat | 0.218g | 1.586g | 9% |
| Saturated fat | 0.13g | 2.152g | 9% |
| Vitamin B3 | 1.6mg | 0.261mg | 8% |
| Monounsaturated fat | 0.058g | 2.67g | 7% |
| Vitamin B5 | 0.697mg | 0.339mg | 7% |
| Vitamin E | 1mg | 0.17mg | 6% |
| Vitamin A | 18µg | 73µg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Selenium | 0.7µg | 3.3µg | 5% |
| Vitamin B2 | 0.23mg | 0.184mg | 4% |
| Vitamin K | 5.3µg | 0.6µg | 4% |
| Vitamin B6 | 0.002mg | 0.041mg | 3% |
| Calories | 45kcal | 105kcal | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Phosphorus | 80mg | 101mg | 3% |
| Potassium | 50mg | 163mg | 3% |
| Vitamin C | 3mg | 0.8mg | 2% |
| Fiber | 0.5g | 0.1g | 2% |
| Calcium | 150mg | 126mg | 2% |
| Protein | 3.03g | 3.77g | 1% |
| Carbs | 9.14g | 7.4g | 1% |
| Net carbs | 8.64g | 7.3g | N/A |
| Sugar | 0.65g | 4.78g | N/A |
| Zinc | 0.38mg | 0.42mg | 0% |
| Vitamin B1 | 0.06mg | 0.055mg | 0% |
| Choline | 13.9mg | 14.1mg | 0% |
| Tryptophan | 0.035mg | 0.046mg | 0% |
| Threonine | 0.165mg | 0.147mg | 0% |
| Isoleucine | 0.087mg | 0.198mg | 0% |
| Leucine | 0.257mg | 0.32mg | 0% |
| Lysine | 0.112mg | 0.259mg | 0% |
| Methionine | 0.063mg | 0.082mg | 0% |
| Phenylalanine | 0.112mg | 0.157mg | 0% |
| Valine | 0.209mg | 0.219mg | 0% |
| Histidine | 0.015mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
15%
Minerals Daily Need Coverage Score
65%
19%
Comparison summary
Which food is lower in Cholesterol?
Wakame is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 4.13g)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 2.022g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 544mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.