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  6. Wheat Bread vs. Béchamel sauce

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.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
9
:
1
Béchamel sauce
Béchamel sauce
Contains more Calcium +31%
Contains more Iron +1847.6%
Contains more Magnesium +293.3%
Contains more Phosphorus +86.1%
Contains more Potassium +36.8%
Contains more Zinc +250%
Contains more Copper +1423.1%
Contains more Manganese +5637.5%
Contains more Selenium +912.1%
Contains less Sodium -45.4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Calcium +31%
Contains more Iron +1847.6%
Contains more Magnesium +293.3%
Contains more Phosphorus +86.1%
Contains more Potassium +36.8%
Contains more Zinc +250%
Contains more Copper +1423.1%
Contains more Manganese +5637.5%
Contains more Selenium +912.1%
Contains less Sodium -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.
Wheat Bread
Wheat Bread
8
:
4
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +41.2%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +107.6%
Contains more Vitamin B3 +2294.6%
Contains more Vitamin B5 +34.5%
Contains more Vitamin B6 +273.2%
Contains more Folate +855.6%
Contains more Vitamin K +850%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Béchamel sauce
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 +41.2%
Contains more Vitamin B1 +698.2%
Contains more Vitamin B2 +107.6%
Contains more Vitamin B3 +2294.6%
Contains more Vitamin B5 +34.5%
Contains more Vitamin B6 +273.2%
Contains more Folate +855.6%
Contains more Vitamin K +850%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +243.8%
Contains more Carbs +653.6%
Contains more Other +92.4%
Contains more Fats +57.6%
Contains more Water +232.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Béchamel sauce
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 +243.8%
Contains more Carbs +653.6%
Contains more Other +92.4%
Contains more Fats +57.6%
Contains more Water +232.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +162%
Equal in Polyunsaturated fat - 1.586
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +162%
Equal in Polyunsaturated fat - 1.586

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Béchamel sauce Opinion
Net carbs 51.07g 7.3g Wheat Bread
Protein 12.96g 3.77g Wheat Bread
Fats 4.27g 6.73g Béchamel sauce
Carbs 55.77g 7.4g Wheat Bread
Calories 313kcal 105kcal Wheat Bread
Sugar 6.42g 4.78g Béchamel sauce
Fiber 4.7g 0.1g Wheat Bread
Calcium 165mg 126mg Wheat Bread
Iron 4.09mg 0.21mg Wheat Bread
Magnesium 59mg 15mg Wheat Bread
Phosphorus 188mg 101mg Wheat Bread
Potassium 223mg 163mg Wheat Bread
Sodium 601mg 328mg Béchamel sauce
Zinc 1.47mg 0.42mg Wheat Bread
Copper 0.198mg 0.013mg Wheat Bread
Manganese 1.377mg 0.024mg Wheat Bread
Selenium 33.4µg 3.3µg Wheat Bread
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.24mg 0.17mg Wheat Bread
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.2mg 0.8mg Béchamel sauce
Vitamin B1 0.439mg 0.055mg Wheat Bread
Vitamin B2 0.382mg 0.184mg Wheat Bread
Vitamin B3 6.25mg 0.261mg Wheat Bread
Vitamin B5 0.456mg 0.339mg Wheat Bread
Vitamin B6 0.153mg 0.041mg Wheat Bread
Folate 86µg 9µg Wheat Bread
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 5.7µg 0.6µg Wheat Bread
Tryptophan 0.092mg 0.046mg Wheat Bread
Threonine 0.299mg 0.147mg Wheat Bread
Isoleucine 0.258mg 0.198mg Wheat Bread
Leucine 0.461mg 0.32mg Wheat Bread
Lysine 0.215mg 0.259mg Béchamel sauce
Methionine 0.105mg 0.082mg Wheat Bread
Phenylalanine 0.315mg 0.157mg Wheat Bread
Valine 0.31mg 0.219mg Wheat Bread
Histidine 0.15mg 0.089mg Wheat Bread
Cholesterol 0mg 8mg Wheat Bread
Saturated Fat 0.989g 2.152g Wheat Bread
Monounsaturated Fat 1.019g 2.67g Béchamel sauce
Polyunsaturated fat 1.72g 1.586g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
38%
Wheat Bread
16%
Béchamel sauce
Minerals Daily Need Coverage Score
89%
Wheat Bread
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.163g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 60)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.