Béchamel sauce vs. Benecol — In-Depth Nutrition Comparison
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Important differences between Béchamel sauce and Benecol
- Béchamel sauce has more Vitamin B2, Phosphorus, and Calcium, however, Benecol has more Vitamin E , Vitamin A RAE, and Vitamin K.
- Benecol's daily need coverage for Vitamin E is 247% more.
- Béchamel sauce is lower in Sodium.
The food varieties used in the comparison are Sauce, homemade, white, thin and Margarine-like spread, BENECOL Light Spread.
Infographic
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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
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Calcium
+3050%
Contains
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Iron
+∞%
Contains
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Magnesium
+1400%
Contains
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Phosphorus
+2425%
Contains
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Potassium
+3975%
Contains
less
Sodium
-51%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
Contains
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Calcium
+3050%
Contains
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Iron
+∞%
Contains
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Magnesium
+1400%
Contains
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Phosphorus
+2425%
Contains
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Potassium
+3975%
Contains
less
Sodium
-51%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
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
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Vitamin B1
+358.3%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B6
+∞%
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Vitamin A
+1643.1%
Contains
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Vitamin E
+21794.1%
Contains
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Vitamin K
+9316.7%
Contains
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Vitamin B1
+358.3%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B6
+∞%
Contains
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Vitamin A
+1643.1%
Contains
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Vitamin E
+21794.1%
Contains
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Vitamin K
+9316.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+∞%
Contains
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Carbs
+29.6%
Contains
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Water
+50.1%
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Fats
+475.2%
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Other
+28.5%
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
Contains
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Protein
+∞%
Contains
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Carbs
+29.6%
Contains
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Water
+50.1%
Contains
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Fats
+475.2%
Contains
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Other
+28.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-54.9%
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Monounsaturated Fat
+609.1%
Contains
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Polyunsaturated fat
+653.3%
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Saturated Fat:
4.77 g
Monounsaturated Fat:
18.932 g
Polyunsaturated fat:
11.948 g
Contains
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Saturated Fat
-54.9%
Contains
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Monounsaturated Fat
+609.1%
Contains
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Polyunsaturated fat
+653.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.3g | 5.71g |
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| Protein | 3.77g | 0g |
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| Fats | 6.73g | 38.71g |
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| Carbs | 7.4g | 5.71g |
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| Calories | 105kcal | 357kcal |
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| Sugar | 4.78g |
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| Fiber | 0.1g |
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| Calcium | 126mg | 4mg |
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| Iron | 0.21mg | 0mg |
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| Magnesium | 15mg | 1mg |
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| Phosphorus | 101mg | 4mg |
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| Potassium | 163mg | 4mg |
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| Sodium | 328mg | 670mg |
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| Zinc | 0.42mg | 0mg |
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| Copper | 0.013mg | 0mg |
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| Manganese | 0.024mg | 0mg |
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| Selenium | 3.3µg |
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| Vitamin A | 262IU | 4567IU |
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| Vitamin A RAE | 73µg | 1370µg |
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| Vitamin E | 0.17mg | 37.22mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 0.8mg |
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| Vitamin B1 | 0.055mg | 0.012mg |
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| Vitamin B2 | 0.184mg | 0mg |
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| Vitamin B3 | 0.261mg | 0mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.041mg | 0mg |
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| Folate | 9µg |
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| Vitamin B12 | 0.3µg |
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| Vitamin K | 0.6µg | 56.5µg |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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| Cholesterol | 8mg |
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| Trans Fat | 2.214g |
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| Saturated Fat | 2.152g | 4.77g |
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| Monounsaturated Fat | 2.67g | 18.932g |
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| Polyunsaturated fat | 1.586g | 11.948g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 9.557g |
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| Omega-3 - ALA | 1.976g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
16%
97%
Minerals Daily Need Coverage Score
19%
9%
Comparison summary
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 342mg)
Which food is lower in Saturated Fat?
Béchamel sauce is lower in Saturated Fat (difference - 2.618g)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)