Wasabi vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between Wasabi and Béchamel sauce
- Wasabi has more Vitamin C, Fiber, Vitamin B6, Manganese, Copper, Magnesium, Potassium, and Zinc, however, Béchamel sauce is higher in Vitamin B12.
- Wasabi covers your daily Vitamin C needs 46% more than Béchamel sauce.
- Béchamel sauce contains 78 times less Fiber than Wasabi. Wasabi contains 7.8g of Fiber, while Béchamel sauce contains 0.1g.
- Wasabi has less Sodium.
Food varieties used in this article are Wasabi, root, 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
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Iron
+390.5%
Contains
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Magnesium
+360%
Contains
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Potassium
+248.5%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+285.7%
Contains
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Copper
+1092.3%
Contains
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Manganese
+1529.2%
Contains
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Phosphorus
+26.3%
Equal in Calcium - 126
Contains
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Iron
+390.5%
Contains
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Magnesium
+360%
Contains
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Potassium
+248.5%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+285.7%
Contains
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Copper
+1092.3%
Contains
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Manganese
+1529.2%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+5137.5%
Contains
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Vitamin B1
+138.2%
Contains
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Vitamin B3
+184.7%
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Vitamin B6
+568.3%
Contains
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Folate
+100%
Contains
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Vitamin A
+648.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B5
+67%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+5137.5%
Contains
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Vitamin B1
+138.2%
Contains
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Vitamin B3
+184.7%
Contains
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Vitamin B6
+568.3%
Contains
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Folate
+100%
Contains
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Vitamin A
+648.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+61.4%
Contains
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Vitamin B5
+67%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.3%
Contains
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Carbs
+218.1%
Contains
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Other
+33.3%
Contains
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Fats
+968.3%
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Water
+16.7%
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Protein
+27.3%
Contains
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Carbs
+218.1%
Contains
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Other
+33.3%
Contains
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Fats
+968.3%
Contains
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Water
+16.7%
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.74g | 7.3g |
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| Protein | 4.8g | 3.77g |
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| Fats | 0.63g | 6.73g |
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| Carbs | 23.54g | 7.4g |
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| Calories | 109kcal | 105kcal |
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| Sugar | 4.78g |
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| Fiber | 7.8g | 0.1g |
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| Calcium | 128mg | 126mg |
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| Iron | 1.03mg | 0.21mg |
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| Magnesium | 69mg | 15mg |
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| Phosphorus | 80mg | 101mg |
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| Potassium | 568mg | 163mg |
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| Sodium | 17mg | 328mg |
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| Zinc | 1.62mg | 0.42mg |
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| Copper | 0.155mg | 0.013mg |
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| Manganese | 0.391mg | 0.024mg |
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| Selenium | 3.3µg |
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| Vitamin A | 35IU | 262IU |
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| Vitamin A RAE | 2µg | 73µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 41.9mg | 0.8mg |
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| Vitamin B1 | 0.131mg | 0.055mg |
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| Vitamin B2 | 0.114mg | 0.184mg |
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| Vitamin B3 | 0.743mg | 0.261mg |
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| Vitamin B5 | 0.203mg | 0.339mg |
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| Vitamin B6 | 0.274mg | 0.041mg |
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| Folate | 18µg | 9µg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Vitamin K | 0.6µg |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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| Cholesterol | 0mg | 8mg |
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| Saturated Fat | 2.152g |
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| Monounsaturated Fat | 2.67g |
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| Polyunsaturated fat | 1.586g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
25%
16%
Minerals Daily Need Coverage Score
36%
19%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 311mg)
Which food is lower in Cholesterol?
Wasabi is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 2.152g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 41)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $1.6)
Which food is richer in vitamins?
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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.