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  6. Wild rice raw vs. Béchamel sauce

Wild rice raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and béchamel sauce

  • Béchamel sauce has less copper, manganese, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, iron, and folate than wild rice raw.
  • Wild rice raw covers your daily need for copper, 57% more than béchamel sauce.
  • Wild rice raw has 62 times more fiber than béchamel sauce. While wild rice raw has 6.2g of fiber, béchamel sauce has only 0.1g.

These are the specific foods used in this comparison Wild rice, raw and Sauce, homemade, white, thin.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1080%
Contains more PotassiumPotassium +162%
Contains more IronIron +833.3%
Contains more CopperCopper +3930.8%
Contains more ZincZinc +1319%
Contains more PhosphorusPhosphorus +328.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5437.5%
Contains more CalciumCalcium +500%
Contains more SeleniumSelenium +17.9%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +42.4%
Contains more Vitamin B3Vitamin B3 +2479.7%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +853.7%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +955.6%
Contains more CholineCholine +148.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wild rice raw Béchamel sauce DV% diff.
Copper 0.524mg 0.013mg 57%
Manganese 1.329mg 0.024mg 57%
Zinc 5.96mg 0.42mg 50%
Phosphorus 433mg 101mg 47%
Vitamin B3 6.733mg 0.261mg 40%
Magnesium 177mg 15mg 39%
Vitamin B6 0.391mg 0.041mg 27%
Fiber 6.2g 0.1g 24%
Carbs 74.9g 7.4g 23%
Folate 95µg 9µg 22%
Protein 14.73g 3.77g 22%
Iron 1.96mg 0.21mg 22%
Vitamin B5 1.074mg 0.339mg 15%
Sodium 7mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Calories 357kcal 105kcal 13%
Calcium 21mg 126mg 11%
Saturated fat 0.156g 2.152g 9%
Fats 1.08g 6.73g 9%
Potassium 427mg 163mg 8%
Vitamin A 1µg 73µg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B2 0.262mg 0.184mg 6%
Monounsaturated fat 0.159g 2.67g 6%
Polyunsaturated fat 0.676g 1.586g 6%
Vitamin B1 0.115mg 0.055mg 5%
Vitamin E 0.82mg 0.17mg 4%
Choline 35mg 14.1mg 4%
Cholesterol 0mg 8mg 3%
Selenium 2.8µg 3.3µg 1%
Vitamin K 1.9µg 0.6µg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 68.7g 7.3g N/A
Sugar 2.5g 4.78g N/A
Tryptophan 0.179mg 0.046mg 0%
Threonine 0.469mg 0.147mg 0%
Isoleucine 0.618mg 0.198mg 0%
Leucine 1.018mg 0.32mg 0%
Lysine 0.629mg 0.259mg 0%
Methionine 0.438mg 0.082mg 0%
Phenylalanine 0.721mg 0.157mg 0%
Valine 0.858mg 0.219mg 0%
Histidine 0.384mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +290.7%
Contains more CarbsCarbs +912.2%
Contains more FatsFats +523.1%
Contains more WaterWater +939.4%
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -92.8%
Contains more Mono. FatMonounsaturated fat +1579.2%
Contains more Poly. FatPolyunsaturated fat +134.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.