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Wasabi vs Béchamel sauce - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wasabi
7
:
Contains more Iron +390.5%
Contains more Potassium +248.5%
Contains more Magnesium +360%
Contains more Copper +1092.3%
Contains more Zinc +285.7%
Contains less Sodium -94.8%
Contains more Phosphorus +26.3%
Equal in Calcium - 126
Contains more Iron +390.5%
Contains more Potassium +248.5%
Contains more Magnesium +360%
Contains more Copper +1092.3%
Contains more Zinc +285.7%
Contains less Sodium -94.8%
Contains more Phosphorus +26.3%
Equal in Calcium - 126

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wasabi
4
:
Contains more Vitamin C +5137.5%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B6 +568.3%
Contains more Vitamin A +648.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B5 +67%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +5137.5%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B6 +568.3%
Contains more Vitamin A +648.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B5 +67%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Wasabi
12
Béchamel sauce
Mineral Summary Score
30
Wasabi
19
Béchamel sauce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
29%
Wasabi
23%
Béchamel sauce
Carbohydrates
24%
Wasabi
7%
Béchamel sauce
Fats
3%
Wasabi
31%
Béchamel sauce

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wasabi Béchamel sauce
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wasabi Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Wasabi
Wasabi contains less Sugars (difference - 4.78g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 311mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 2.152g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.6)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wasabi Béchamel sauce Opinion
Calories 109 105 Wasabi
Protein 4.8 3.77 Wasabi
Fats 0.63 6.73 Béchamel sauce
Vitamin C 41.9 0.8 Wasabi
Carbs 23.54 7.4 Wasabi
Cholesterol 0 8 Wasabi
Vitamin D 0 49 Béchamel sauce
Iron 1.03 0.21 Wasabi
Calcium 128 126 Wasabi
Potassium 568 163 Wasabi
Magnesium 69 15 Wasabi
Sugars 4.78 Béchamel sauce
Fiber 7.8 0.1 Wasabi
Copper 0.155 0.013 Wasabi
Zinc 1.62 0.42 Wasabi
Starch
Phosphorus 80 101 Béchamel sauce
Sodium 17 328 Wasabi
Vitamin A 35 262 Béchamel sauce
Vitamin E 0.17 Béchamel sauce
Vitamin D 0 1.2 Béchamel sauce
Vitamin B1 0.131 0.055 Wasabi
Vitamin B2 0.114 0.184 Béchamel sauce
Vitamin B3 0.743 0.261 Wasabi
Vitamin B5 0.203 0.339 Béchamel sauce
Vitamin B6 0.274 0.041 Wasabi
Vitamin B12 0 0.3 Béchamel sauce
Vitamin K 0.6 Béchamel sauce
Folic acid (B9) 0 4 Béchamel sauce
Trans Fat 0 Béchamel sauce
Saturated Fat 2.152 Wasabi
Monounsaturated Fat 2.67 Béchamel sauce
Polyunsaturated fat 1.586 Béchamel sauce
Tryptophan 0.046 Béchamel sauce
Threonine 0.147 Béchamel sauce
Isoleucine 0.198 Béchamel sauce
Leucine 0.32 Béchamel sauce
Lysine 0.259 Béchamel sauce
Methionine 0.082 Béchamel sauce
Phenylalanine 0.157 Béchamel sauce
Valine 0.219 Béchamel sauce
Histidine 0.089 Béchamel sauce
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.