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  6. Margarine vs. Béchamel sauce

Margarine vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between Margarine and Béchamel sauce

  • Margarine has more Vitamin A RAE, Vitamin K, and Vitamin E , however, Béchamel sauce has more Phosphorus, Calcium, Vitamin B2, Vitamin B12, and Vitamin D.
  • Margarine's daily need coverage for Vitamin A RAE is 83% more.
  • Margarine has 155 times more Vitamin K than Béchamel sauce. Margarine has 93µg of Vitamin K, while Béchamel sauce has 0.6µg.
  • Béchamel sauce is lower in Saturated Fat.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Sauce, homemade, white, thin.

Infographic

Margarine 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.
Margarine
Margarine
1
:
9
Béchamel sauce
Béchamel sauce
Contains less Sodium -99.4%
Contains more Calcium +4100%
Contains more Iron +250%
Contains more Magnesium +400%
Contains more Phosphorus +1920%
Contains more Potassium +805.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains less Sodium -99.4%
Contains more Calcium +4100%
Contains more Iron +250%
Contains more Magnesium +400%
Contains more Phosphorus +1920%
Contains more Potassium +805.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
3
:
9
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +1265.3%
Contains more Vitamin E +5194.1%
Contains more Vitamin K +15400%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B3 +1034.8%
Contains more Vitamin B6 +355.6%
Contains more Folate +800%
Contains more Vitamin B12 +200%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
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 +1265.3%
Contains more Vitamin E +5194.1%
Contains more Vitamin K +15400%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B3 +1034.8%
Contains more Vitamin B6 +355.6%
Contains more Folate +800%
Contains more Vitamin B12 +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Fats +1099.3%
Contains more Other +32.6%
Contains more Protein +2256.3%
Contains more Carbs +957.1%
Contains more Water +388.3%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 Fats +1099.3%
Contains more Other +32.6%
Contains more Protein +2256.3%
Contains more Carbs +957.1%
Contains more Water +388.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Béchamel sauce
Béchamel sauce
Contains more Monounsaturated Fat +1356.1%
Contains more Polyunsaturated fat +1432.3%
Contains less Saturated Fat -85.8%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +1356.1%
Contains more Polyunsaturated fat +1432.3%
Contains less Saturated Fat -85.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine 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 ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Margarine Béchamel sauce Opinion
Net carbs 0.7g 7.3g Béchamel sauce
Protein 0.16g 3.77g Béchamel sauce
Fats 80.71g 6.73g Margarine
Carbs 0.7g 7.4g Béchamel sauce
Calories 717kcal 105kcal Margarine
Sugar 0g 4.78g Margarine
Fiber 0g 0.1g Béchamel sauce
Calcium 3mg 126mg Béchamel sauce
Iron 0.06mg 0.21mg Béchamel sauce
Magnesium 3mg 15mg Béchamel sauce
Phosphorus 5mg 101mg Béchamel sauce
Potassium 18mg 163mg Béchamel sauce
Sodium 2mg 328mg Margarine
Zinc 0mg 0.42mg Béchamel sauce
Copper 0mg 0.013mg Béchamel sauce
Manganese 0.024mg Béchamel sauce
Selenium 0µg 3.3µg Béchamel sauce
Vitamin A 3577IU 262IU Margarine
Vitamin A RAE 819µg 73µg Margarine
Vitamin E 9mg 0.17mg Margarine
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.2mg 0.8mg Béchamel sauce
Vitamin B1 0.01mg 0.055mg Béchamel sauce
Vitamin B2 0.037mg 0.184mg Béchamel sauce
Vitamin B3 0.023mg 0.261mg Béchamel sauce
Vitamin B5 0.339mg Béchamel sauce
Vitamin B6 0.009mg 0.041mg Béchamel sauce
Folate 1µg 9µg Béchamel sauce
Vitamin B12 0.1µg 0.3µg Béchamel sauce
Vitamin K 93µg 0.6µg Margarine
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Margarine
Trans Fat 14.89g Béchamel sauce
Saturated Fat 15.189g 2.152g Béchamel sauce
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 2.67g Margarine
Polyunsaturated fat 24.302g 1.586g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
16%
Béchamel sauce
Minerals Daily Need Coverage Score
1%
Margarine
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 13.037g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.