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  6. Watercress vs. Béchamel sauce

Watercress vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between Watercress and Béchamel sauce?

  • Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Manganese, Copper, and Vitamin B6, yet Béchamel sauce is richer in Vitamin B12, and Vitamin D.
  • Watercress's daily need coverage for Vitamin K is 208% higher.
  • Watercress has 54 times more Vitamin C than Béchamel sauce. Watercress has 43mg of Vitamin C, while Béchamel sauce has 0.8mg.
  • Watercress contains less Sodium.

We used Watercress, raw and Sauce, homemade, white, thin types in this comparison.

Infographic

Watercress 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.
Watercress
Watercress
5
:
5
Béchamel sauce
Béchamel sauce
Contains more Magnesium +40%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Copper +492.3%
Contains more Manganese +916.7%
Contains more Phosphorus +68.3%
Contains more Zinc +281.8%
Contains more Selenium +266.7%
Equal in Calcium - 126
Equal in Iron - 0.21
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Magnesium +40%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Copper +492.3%
Contains more Manganese +916.7%
Contains more Phosphorus +68.3%
Contains more Zinc +281.8%
Contains more Selenium +266.7%
Equal in Calcium - 126
Equal in Iron - 0.21

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.
Watercress
Watercress
6
:
5
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +1117.9%
Contains more Vitamin E +488.2%
Contains more Vitamin C +5275%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B6 +214.6%
Contains more Vitamin K +41566.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.339
Equal in Folate - 9
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin A +1117.9%
Contains more Vitamin E +488.2%
Contains more Vitamin C +5275%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B6 +214.6%
Contains more Vitamin K +41566.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.339
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Water +17.9%
Contains more Protein +63.9%
Contains more Fats +6630%
Contains more Carbs +473.6%
Contains more Other +20%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Béchamel sauce
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 Water +17.9%
Contains more Protein +63.9%
Contains more Fats +6630%
Contains more Carbs +473.6%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +33275%
Contains more Polyunsaturated fat +4431.4%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +33275%
Contains more Polyunsaturated fat +4431.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Béchamel sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Béchamel sauce Opinion
Net carbs 0.79g 7.3g Béchamel sauce
Protein 2.3g 3.77g Béchamel sauce
Fats 0.1g 6.73g Béchamel sauce
Carbs 1.29g 7.4g Béchamel sauce
Calories 11kcal 105kcal Béchamel sauce
Sugar 0.2g 4.78g Watercress
Fiber 0.5g 0.1g Watercress
Calcium 120mg 126mg Béchamel sauce
Iron 0.2mg 0.21mg Béchamel sauce
Magnesium 21mg 15mg Watercress
Phosphorus 60mg 101mg Béchamel sauce
Potassium 330mg 163mg Watercress
Sodium 41mg 328mg Watercress
Zinc 0.11mg 0.42mg Béchamel sauce
Copper 0.077mg 0.013mg Watercress
Manganese 0.244mg 0.024mg Watercress
Selenium 0.9µg 3.3µg Béchamel sauce
Vitamin A 3191IU 262IU Watercress
Vitamin A RAE 160µg 73µg Watercress
Vitamin E 1mg 0.17mg Watercress
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 43mg 0.8mg Watercress
Vitamin B1 0.09mg 0.055mg Watercress
Vitamin B2 0.12mg 0.184mg Béchamel sauce
Vitamin B3 0.2mg 0.261mg Béchamel sauce
Vitamin B5 0.31mg 0.339mg Béchamel sauce
Vitamin B6 0.129mg 0.041mg Watercress
Folate 9µg 9µg
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 250µg 0.6µg Watercress
Tryptophan 0.03mg 0.046mg Béchamel sauce
Threonine 0.133mg 0.147mg Béchamel sauce
Isoleucine 0.093mg 0.198mg Béchamel sauce
Leucine 0.166mg 0.32mg Béchamel sauce
Lysine 0.134mg 0.259mg Béchamel sauce
Methionine 0.02mg 0.082mg Béchamel sauce
Phenylalanine 0.114mg 0.157mg Béchamel sauce
Valine 0.137mg 0.219mg Béchamel sauce
Histidine 0.04mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Watercress
Saturated Fat 0.027g 2.152g Watercress
Monounsaturated Fat 0.008g 2.67g Béchamel sauce
Polyunsaturated fat 0.035g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
91%
Watercress
16%
Béchamel sauce
Minerals Daily Need Coverage Score
18%
Watercress
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 287mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.125g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 32)
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.