Wheat Bread vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between wheat Bread and béchamel sauce
- Wheat Bread has more manganese, selenium, iron, vitamin B3, vitamin B1, copper, folate, fiber, and vitamin B2; however, béchamel sauce is richer in vitamin B12.
- Wheat Bread covers your daily manganese needs 59% more than béchamel sauce.
- Béchamel sauce has 47 times less fiber than wheat Bread. Wheat Bread has 4.7g of fiber, while béchamel sauce has 0.1g.
Specific food types used in this comparison are Bread, wheat, toasted 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 | +293.3% |
| Contains more CalciumCalcium | +31% |
| Contains more PotassiumPotassium | +36.8% |
| Contains more IronIron | +1847.6% |
| Contains more CopperCopper | +1423.1% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +86.1% |
| Contains more ManganeseManganese | +5637.5% |
| Contains more SeleniumSelenium | +912.1% |
| Contains less SodiumSodium | -45.4% |
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 EVitamin E | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +698.2% |
| Contains more Vitamin B2Vitamin B2 | +107.6% |
| Contains more Vitamin B3Vitamin B3 | +2294.6% |
| Contains more Vitamin B5Vitamin B5 | +34.5% |
| Contains more Vitamin B6Vitamin B6 | +273.2% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more FolateFolate | +855.6% |
| Contains more CholineCholine | +56.7% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.377mg | 0.024mg | 59% |
| Selenium | 33.4µg | 3.3µg | 55% |
| Iron | 4.09mg | 0.21mg | 49% |
| Vitamin B3 | 6.25mg | 0.261mg | 37% |
| Vitamin B1 | 0.439mg | 0.055mg | 32% |
| Copper | 0.198mg | 0.013mg | 21% |
| Folate | 86µg | 9µg | 19% |
| Protein | 12.96g | 3.77g | 18% |
| Fiber | 4.7g | 0.1g | 18% |
| Carbs | 55.77g | 7.4g | 16% |
| Vitamin B2 | 0.382mg | 0.184mg | 15% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Sodium | 601mg | 328mg | 12% |
| Phosphorus | 188mg | 101mg | 12% |
| Calories | 313kcal | 105kcal | 10% |
| Zinc | 1.47mg | 0.42mg | 10% |
| Magnesium | 59mg | 15mg | 10% |
| Vitamin B6 | 0.153mg | 0.041mg | 9% |
| Vitamin A | 0µg | 73µg | 8% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Saturated fat | 0.989g | 2.152g | 5% |
| Monounsaturated fat | 1.019g | 2.67g | 4% |
| Vitamin K | 5.7µg | 0.6µg | 4% |
| Fats | 4.27g | 6.73g | 4% |
| Calcium | 165mg | 126mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.456mg | 0.339mg | 2% |
| Potassium | 223mg | 163mg | 2% |
| Vitamin C | 0.2mg | 0.8mg | 1% |
| Choline | 22.1mg | 14.1mg | 1% |
| Polyunsaturated fat | 1.72g | 1.586g | 1% |
| Net carbs | 51.07g | 7.3g | N/A |
| Sugar | 6.42g | 4.78g | N/A |
| Vitamin E | 0.24mg | 0.17mg | 0% |
| Tryptophan | 0.092mg | 0.046mg | 0% |
| Threonine | 0.299mg | 0.147mg | 0% |
| Isoleucine | 0.258mg | 0.198mg | 0% |
| Leucine | 0.461mg | 0.32mg | 0% |
| Lysine | 0.215mg | 0.259mg | 0% |
| Methionine | 0.105mg | 0.082mg | 0% |
| Phenylalanine | 0.315mg | 0.157mg | 0% |
| Valine | 0.31mg | 0.219mg | 0% |
| Histidine | 0.15mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +243.8% |
| Contains more CarbsCarbs | +653.6% |
| Contains more OtherOther | +92.4% |
| Contains more FatsFats | +57.6% |
| Contains more WaterWater | +232.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Mono. FatMonounsaturated fat | +162% |
~equal in
Polyunsaturated fat
~1.586g
