Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut butter vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

Summary of differences between Peanut butter and Béchamel sauce

  • Béchamel sauce has less Vitamin B3, Manganese, Vitamin E , Copper, Magnesium, Phosphorus, Vitamin B6, Fiber, and Folate than Peanut butter.
  • Peanut butter covers your daily need of Vitamin B3 80% more than Béchamel sauce.
  • Peanut butter has 69 times more Manganese than Béchamel sauce. While Peanut butter has 1.665mg of Manganese, Béchamel sauce has only 0.024mg.
  • Béchamel sauce has less Saturated Fat.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Sauce, homemade, white, thin.

Infographic

Peanut butter 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.
Contains more Iron +728.6%
Contains more Magnesium +1020%
Contains more Phosphorus +231.7%
Contains more Potassium +242.3%
Contains less Sodium -94.8%
Contains more Zinc +497.6%
Contains more Copper +3146.2%
Contains more Manganese +6837.5%
Contains more Selenium +24.2%
Contains more Calcium +157.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +728.6%
Contains more Magnesium +1020%
Contains more Phosphorus +231.7%
Contains more Potassium +242.3%
Contains less Sodium -94.8%
Contains more Zinc +497.6%
Contains more Copper +3146.2%
Contains more Manganese +6837.5%
Contains more Selenium +24.2%
Contains more Calcium +157.1%

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 more Vitamin E +5252.9%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B3 +4923.8%
Contains more Vitamin B5 +235.4%
Contains more Vitamin B6 +975.6%
Contains more Folate +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.184
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +5252.9%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B3 +4923.8%
Contains more Vitamin B5 +235.4%
Contains more Vitamin B6 +975.6%
Contains more Folate +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +489.1%
Contains more Fats +663.2%
Contains more Carbs +201.5%
Contains more Other +100.7%
Contains more Water +6457.7%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 Protein +489.1%
Contains more Fats +663.2%
Contains more Carbs +201.5%
Contains more Other +100.7%
Contains more Water +6457.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +871.6%
Contains more Polyunsaturated fat +690.4%
Contains less Saturated Fat -79.2%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +871.6%
Contains more Polyunsaturated fat +690.4%
Contains less Saturated Fat -79.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Béchamel sauce Opinion
Net carbs 17.31g 7.3g Peanut butter
Protein 22.21g 3.77g Peanut butter
Fats 51.36g 6.73g Peanut butter
Carbs 22.31g 7.4g Peanut butter
Calories 598kcal 105kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 4.78g Béchamel sauce
Fiber 5g 0.1g Peanut butter
Calcium 49mg 126mg Béchamel sauce
Iron 1.74mg 0.21mg Peanut butter
Magnesium 168mg 15mg Peanut butter
Phosphorus 335mg 101mg Peanut butter
Potassium 558mg 163mg Peanut butter
Sodium 17mg 328mg Peanut butter
Zinc 2.51mg 0.42mg Peanut butter
Copper 0.422mg 0.013mg Peanut butter
Manganese 1.665mg 0.024mg Peanut butter
Selenium 4.1µg 3.3µg Peanut butter
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 9.1mg 0.17mg Peanut butter
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.15mg 0.055mg Peanut butter
Vitamin B2 0.192mg 0.184mg Peanut butter
Vitamin B3 13.112mg 0.261mg Peanut butter
Vitamin B5 1.137mg 0.339mg Peanut butter
Vitamin B6 0.441mg 0.041mg Peanut butter
Folate 87µg 9µg Peanut butter
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.3µg 0.6µg Béchamel sauce
Tryptophan 0.231mg 0.046mg Peanut butter
Threonine 0.525mg 0.147mg Peanut butter
Isoleucine 0.616mg 0.198mg Peanut butter
Leucine 1.546mg 0.32mg Peanut butter
Lysine 0.681mg 0.259mg Peanut butter
Methionine 0.265mg 0.082mg Peanut butter
Phenylalanine 1.202mg 0.157mg Peanut butter
Valine 0.782mg 0.219mg Peanut butter
Histidine 0.557mg 0.089mg Peanut butter
Cholesterol 0mg 8mg Peanut butter
Trans Fat 0.075g Béchamel sauce
Saturated Fat 10.325g 2.152g Béchamel sauce
Monounsaturated Fat 25.941g 2.67g Peanut butter
Polyunsaturated fat 12.535g 1.586g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

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

People also compare

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
62%
Peanut butter
16%
Béchamel sauce
Minerals Daily Need Coverage Score
84%
Peanut butter
19%
Béchamel sauce

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 311mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 5.71g)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 8.173g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 14)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.