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  6. Béchamel sauce vs. Almond butter

Béchamel sauce vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and almond butter

  • The amount of vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, iron, fiber, zinc, and calcium in almond butter is higher than in béchamel sauce.
  • Almond butter covers your daily vitamin E needs 160% more than béchamel sauce.

Specific food types used in this comparison are Sauce, homemade, white, thin and Nuts, almond butter, plain, without salt added.

Infographic

Béchamel sauce vs Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +37.5%
Contains more MagnesiumMagnesium +1760%
Contains more CalciumCalcium +175.4%
Contains more PotassiumPotassium +358.9%
Contains more IronIron +1561.9%
Contains more CopperCopper +7084.6%
Contains more ZincZinc +683.3%
Contains more PhosphorusPhosphorus +403%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +8779.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +14141.2%
Contains more Vitamin B2Vitamin B2 +410.3%
Contains more Vitamin B3Vitamin B3 +1108.8%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more FolateFolate +488.9%
Contains more CholineCholine +269.5%
~equal in Vitamin B5 ~0.318mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Almond butter DV% diff.
Vitamin E 0.17mg 24.21mg 160%
Copper 0.013mg 0.934mg 102%
Manganese 0.024mg 2.131mg 92%
Polyunsaturated fat 1.586g 13.613g 80%
Fats 6.73g 55.5g 75%
Monounsaturated fat 2.67g 32.445g 74%
Magnesium 15mg 279mg 63%
Vitamin B2 0.184mg 0.939mg 58%
Phosphorus 101mg 508mg 58%
Fiber 0.1g 10.3g 41%
Iron 0.21mg 3.49mg 41%
Protein 3.77g 20.96g 34%
Zinc 0.42mg 3.29mg 26%
Calories 105kcal 614kcal 25%
Calcium 126mg 347mg 22%
Vitamin B3 0.261mg 3.155mg 18%
Potassium 163mg 748mg 17%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Folate 9µg 53µg 11%
Saturated fat 2.152g 4.152g 9%
Vitamin A 73µg 0µg 8%
Choline 14.1mg 52.1mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B6 0.041mg 0.103mg 5%
Carbs 7.4g 18.82g 4%
Cholesterol 8mg 0mg 3%
Selenium 3.3µg 2.4µg 2%
Vitamin B1 0.055mg 0.041mg 1%
Vitamin K 0.6µg 0µg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 8.52g N/A
Sugar 4.78g 4.43g N/A
Starch 0.08g 0%
Vitamin B5 0.339mg 0.318mg 0%
Tryptophan 0.046mg 0.159mg 0%
Threonine 0.147mg 0.555mg 0%
Isoleucine 0.198mg 0.813mg 0%
Leucine 0.32mg 1.483mg 0%
Lysine 0.259mg 0.612mg 0%
Methionine 0.082mg 0.122mg 0%
Phenylalanine 0.157mg 1.149mg 0%
Valine 0.219mg 0.937mg 0%
Histidine 0.089mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4818.3%
Contains more ProteinProtein +456%
Contains more FatsFats +724.7%
Contains more CarbsCarbs +154.3%
Contains more OtherOther +113.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Mono. FatMonounsaturated fat +1115.2%
Contains more Poly. FatPolyunsaturated fat +758.3%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.