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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 of 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.
Wild rice raw
Wild rice raw
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +833.3%
Contains more Magnesium +1080%
Contains more Phosphorus +328.7%
Contains more Potassium +162%
Contains less Sodium -97.9%
Contains more Zinc +1319%
Contains more Copper +3930.8%
Contains more Manganese +5437.5%
Contains more Calcium +500%
Contains more Selenium +17.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +833.3%
Contains more Magnesium +1080%
Contains more Phosphorus +328.7%
Contains more Potassium +162%
Contains less Sodium -97.9%
Contains more Zinc +1319%
Contains more Copper +3930.8%
Contains more Manganese +5437.5%
Contains more Calcium +500%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
8
:
4
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +2479.7%
Contains more Vitamin B5 +216.8%
Contains more Vitamin B6 +853.7%
Contains more Folate +955.6%
Contains more Vitamin K +216.7%
Contains more Vitamin A +1278.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 E +382.4%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +2479.7%
Contains more Vitamin B5 +216.8%
Contains more Vitamin B6 +853.7%
Contains more Folate +955.6%
Contains more Vitamin K +216.7%
Contains more Vitamin A +1278.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +290.7%
Contains more Carbs +912.2%
Contains more Fats +523.1%
Contains more Water +939.4%
Equal in Other - 1.44
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 Protein +290.7%
Contains more Carbs +912.2%
Contains more Fats +523.1%
Contains more Water +939.4%
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +1579.2%
Contains more Polyunsaturated fat +134.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 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 -92.8%
Contains more Monounsaturated Fat +1579.2%
Contains more Polyunsaturated fat +134.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Béchamel sauce Opinion
Net carbs 68.7g 7.3g Wild rice raw
Protein 14.73g 3.77g Wild rice raw
Fats 1.08g 6.73g Béchamel sauce
Carbs 74.9g 7.4g Wild rice raw
Calories 357kcal 105kcal Wild rice raw
Sugar 2.5g 4.78g Wild rice raw
Fiber 6.2g 0.1g Wild rice raw
Calcium 21mg 126mg Béchamel sauce
Iron 1.96mg 0.21mg Wild rice raw
Magnesium 177mg 15mg Wild rice raw
Phosphorus 433mg 101mg Wild rice raw
Potassium 427mg 163mg Wild rice raw
Sodium 7mg 328mg Wild rice raw
Zinc 5.96mg 0.42mg Wild rice raw
Copper 0.524mg 0.013mg Wild rice raw
Manganese 1.329mg 0.024mg Wild rice raw
Selenium 2.8µg 3.3µg Béchamel sauce
Vitamin A 19IU 262IU Béchamel sauce
Vitamin A RAE 1µg 73µg Béchamel sauce
Vitamin E 0.82mg 0.17mg Wild rice raw
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.115mg 0.055mg Wild rice raw
Vitamin B2 0.262mg 0.184mg Wild rice raw
Vitamin B3 6.733mg 0.261mg Wild rice raw
Vitamin B5 1.074mg 0.339mg Wild rice raw
Vitamin B6 0.391mg 0.041mg Wild rice raw
Folate 95µg 9µg Wild rice raw
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 1.9µg 0.6µg Wild rice raw
Tryptophan 0.179mg 0.046mg Wild rice raw
Threonine 0.469mg 0.147mg Wild rice raw
Isoleucine 0.618mg 0.198mg Wild rice raw
Leucine 1.018mg 0.32mg Wild rice raw
Lysine 0.629mg 0.259mg Wild rice raw
Methionine 0.438mg 0.082mg Wild rice raw
Phenylalanine 0.721mg 0.157mg Wild rice raw
Valine 0.858mg 0.219mg Wild rice raw
Histidine 0.384mg 0.089mg Wild rice raw
Cholesterol 0mg 8mg Wild rice raw
Saturated Fat 0.156g 2.152g Wild rice raw
Monounsaturated Fat 0.159g 2.67g Béchamel sauce
Polyunsaturated fat 0.676g 1.586g Béchamel sauce

Which food is preferable for your diet?

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

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
39%
Wild rice raw
16%
Béchamel sauce
Minerals Daily Need Coverage Score
96%
Wild rice raw
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 321mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.996g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.