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  6. Béchamel sauce vs. Avocado

Béchamel sauce vs. Avocado — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and avocadoes

  • Béchamel sauce has more vitamin B12 and calcium; however, avocadoes have more fiber, vitamin B5, copper, folate, vitamin K, vitamin B6, and vitamin E.
  • Avocadoes' daily need coverage for fiber is 26% more.
  • Avocadoes are lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Avocados, raw, all commercial varieties.

Infographic

Béchamel sauce vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +950%
Contains more PhosphorusPhosphorus +94.2%
Contains more SeleniumSelenium +725%
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%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +942.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Avocado DV% diff.
Fiber 0.1g 6.7g 26%
Vitamin B5 0.339mg 1.389mg 21%
Copper 0.013mg 0.19mg 20%
Folate 9µg 81µg 18%
Monounsaturated fat 2.67g 9.799g 18%
Vitamin K 0.6µg 21µg 17%
Vitamin B6 0.041mg 0.257mg 17%
Sodium 328mg 7mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin E 0.17mg 2.07mg 13%
Fats 6.73g 14.66g 12%
Calcium 126mg 12mg 11%
Vitamin C 0.8mg 10mg 10%
Potassium 163mg 485mg 9%
Vitamin B3 0.261mg 1.738mg 9%
Vitamin A 73µg 7µg 7%
Phosphorus 101mg 52mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Manganese 0.024mg 0.142mg 5%
Selenium 3.3µg 0.4µg 5%
Protein 3.77g 2g 4%
Vitamin B2 0.184mg 0.13mg 4%
Iron 0.21mg 0.55mg 4%
Magnesium 15mg 29mg 3%
Cholesterol 8mg 0mg 3%
Calories 105kcal 160kcal 3%
Zinc 0.42mg 0.64mg 2%
Polyunsaturated fat 1.586g 1.816g 2%
Vitamin B1 0.055mg 0.067mg 1%
Carbs 7.4g 8.53g 0%
Net carbs 7.3g 1.83g N/A
Sugar 4.78g 0.66g N/A
Starch 0.11g 0%
Choline 14.1mg 14.2mg 0%
Saturated fat 2.152g 2.126g 0%
Tryptophan 0.046mg 0.025mg 0%
Threonine 0.147mg 0.073mg 0%
Isoleucine 0.198mg 0.084mg 0%
Leucine 0.32mg 0.143mg 0%
Lysine 0.259mg 0.132mg 0%
Methionine 0.082mg 0.038mg 0%
Phenylalanine 0.157mg 0.097mg 0%
Valine 0.219mg 0.107mg 0%
Histidine 0.089mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +88.5%
Contains more FatsFats +117.8%
Contains more CarbsCarbs +15.3%
~equal in Water ~73.23g
~equal in Other ~1.58g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +267%
Contains more Poly. FatPolyunsaturated fat +14.5%
~equal in Saturated fat ~2.126g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.