Avocado vs. Béchamel sauce — In-Depth Nutrition Comparison
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Important differences between avocadoes and béchamel sauce
- Avocadoes have more fiber, vitamin B5, copper, folate, vitamin K, vitamin B6, and vitamin E; however, béchamel sauce has more vitamin B12 and calcium.
- Avocadoes' daily need coverage for fiber is 26% more.
- Avocadoes have 35 times more vitamin K than béchamel sauce. Avocadoes have 21µg of vitamin K, while béchamel sauce has 0.6µg.
- Avocadoes are lower in sodium.
The food varieties used in the comparison are Avocados, raw, all commercial varieties and Sauce, homemade, white, thin.
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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 MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +197.5% |
| Contains more IronIron | +161.9% |
| Contains more CopperCopper | +1361.5% |
| Contains more ZincZinc | +52.4% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +491.7% |
| Contains more CalciumCalcium | +950% |
| Contains more PhosphorusPhosphorus | +94.2% |
| Contains more SeleniumSelenium | +725% |
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 CVitamin C | +1150% |
| Contains more Vitamin EVitamin E | +1117.6% |
| Contains more Vitamin B1Vitamin B1 | +21.8% |
| Contains more Vitamin B3Vitamin B3 | +565.9% |
| Contains more Vitamin B5Vitamin B5 | +309.7% |
| Contains more Vitamin B6Vitamin B6 | +526.8% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin AVitamin A | +942.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 6.7g | 0.1g | 26% |
| Vitamin B5 | 1.389mg | 0.339mg | 21% |
| Copper | 0.19mg | 0.013mg | 20% |
| Folate | 81µg | 9µg | 18% |
| Monounsaturated fat | 9.799g | 2.67g | 18% |
| Vitamin K | 21µg | 0.6µg | 17% |
| Vitamin B6 | 0.257mg | 0.041mg | 17% |
| Sodium | 7mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin E | 2.07mg | 0.17mg | 13% |
| Fats | 14.66g | 6.73g | 12% |
| Calcium | 12mg | 126mg | 11% |
| Vitamin C | 10mg | 0.8mg | 10% |
| Potassium | 485mg | 163mg | 9% |
| Vitamin B3 | 1.738mg | 0.261mg | 9% |
| Vitamin A | 7µg | 73µg | 7% |
| Phosphorus | 52mg | 101mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Manganese | 0.142mg | 0.024mg | 5% |
| Selenium | 0.4µg | 3.3µg | 5% |
| Protein | 2g | 3.77g | 4% |
| Vitamin B2 | 0.13mg | 0.184mg | 4% |
| Iron | 0.55mg | 0.21mg | 4% |
| Magnesium | 29mg | 15mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Calories | 160kcal | 105kcal | 3% |
| Zinc | 0.64mg | 0.42mg | 2% |
| Polyunsaturated fat | 1.816g | 1.586g | 2% |
| Vitamin B1 | 0.067mg | 0.055mg | 1% |
| Carbs | 8.53g | 7.4g | 0% |
| Net carbs | 1.83g | 7.3g | N/A |
| Sugar | 0.66g | 4.78g | N/A |
| Starch | 0.11g | 0% | |
| Choline | 14.2mg | 14.1mg | 0% |
| Saturated fat | 2.126g | 2.152g | 0% |
| Tryptophan | 0.025mg | 0.046mg | 0% |
| Threonine | 0.073mg | 0.147mg | 0% |
| Isoleucine | 0.084mg | 0.198mg | 0% |
| Leucine | 0.143mg | 0.32mg | 0% |
| Lysine | 0.132mg | 0.259mg | 0% |
| Methionine | 0.038mg | 0.082mg | 0% |
| Phenylalanine | 0.097mg | 0.157mg | 0% |
| Valine | 0.107mg | 0.219mg | 0% |
| Histidine | 0.049mg | 0.089mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more FatsFats | +117.8% |
| Contains more CarbsCarbs | +15.3% |
| Contains more ProteinProtein | +88.5% |
| Contains more WaterWater | +10.1% |
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +267% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
~equal in
Saturated fat
~2.152g
