Bagel vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between bagel and béchamel sauce

Bagel has more manganese, selenium, iron, vitamin B1, vitamin B3, copper, folate, and fiber; however, béchamel sauce is higher in vitamin B12.
Bagel covers your daily need for manganese, 61% more than béchamel sauce.
Bagel has 41 times more fiber than béchamel sauce. While bagel has 4.1g of fiber, béchamel sauce has only 0.1g.

These are the specific foods used in this comparison Bagels, wheat 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.

Bagel

Béchamel sauce

Contains more MagnesiumMagnesium	+240%
Contains more IronIron	+1214.3%
Contains more CopperCopper	+1246.2%
Contains more ZincZinc	+161.9%
Contains more PhosphorusPhosphorus	+40.6%
Contains more ManganeseManganese	+5858.3%
Contains more SeleniumSelenium	+769.7%

Contains more CalciumCalcium	+530%
Contains less SodiumSodium	-25.3%

~equal in Potassium ~163mg

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.

Bagel

Béchamel sauce

Contains more Vitamin EVitamin E	+88.2%
Contains more Vitamin B1Vitamin B1	+632.7%
Contains more Vitamin B2Vitamin B2	+13.6%
Contains more Vitamin B3Vitamin B3	+1191.2%
Contains more Vitamin B6Vitamin B6	+258.5%
Contains more Vitamin KVitamin K	+150%
Contains more FolateFolate	+744.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+43.9%

~equal in Vitamin B5 ~0.339mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.43mg	0.024mg	61%
Selenium	28.7µg	3.3µg	46%
Iron	2.76mg	0.21mg	32%
Vitamin B1	0.403mg	0.055mg	29%
Vitamin B3	3.37mg	0.261mg	19%
Copper	0.175mg	0.013mg	18%
Folate	76µg	9µg	17%
Fiber	4.1g	0.1g	16%
Carbs	48.89g	7.4g	14%
Vitamin B12	0µg	0.3µg	13%
Protein	10.2g	3.77g	13%
Calcium	20mg	126mg	11%
Saturated fat	0g	2.152g	10%
Magnesium	51mg	15mg	9%
Fats	1.53g	6.73g	8%
Vitamin B6	0.147mg	0.041mg	8%
Vitamin A	0µg	73µg	8%
Calories	250kcal	105kcal	7%
Vitamin D	0µg	1.2µg	6%
Phosphorus	142mg	101mg	6%
Zinc	1.1mg	0.42mg	6%
Monounsaturated fat	0.29g	2.67g	6%
Vitamin D	0IU	49IU	6%
Sodium	439mg	328mg	5%
Polyunsaturated fat	0.936g	1.586g	4%
Cholesterol	0mg	8mg	3%
Vitamin B2	0.209mg	0.184mg	2%
Vitamin E	0.32mg	0.17mg	1%
Vitamin C	0mg	0.8mg	1%
Choline	9.8mg	14.1mg	1%
Vitamin K	1.5µg	0.6µg	1%
Vitamin B5	0.375mg	0.339mg	1%
Net carbs	44.79g	7.3g	N/A
Potassium	165mg	163mg	0%
Sugar	6.12g	4.78g	N/A
Tryptophan		0.046mg	0%
Threonine		0.147mg	0%
Isoleucine		0.198mg	0%
Leucine		0.32mg	0%
Lysine		0.259mg	0%
Methionine		0.082mg	0%
Phenylalanine		0.157mg	0%
Valine		0.219mg	0%
Histidine		0.089mg	0%