Avocado vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
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.
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 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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
15%
Minerals Daily Need Coverage Score
21%
19%
Comparison summary
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 40)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 0.026g)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food is richer in minerals?
?
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.