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  6. Béchamel sauce vs. Canola oil

Béchamel sauce vs. Canola oil — In-Depth Nutrition Comparison

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What are the differences between Béchamel sauce and Canola oil?

  • Béchamel sauce is higher in Phosphorus, Vitamin B2, Calcium, Vitamin B12, Vitamin D, and Vitamin A RAE, yet Canola oil is higher in Vitamin E , and Vitamin K.
  • Canola oil's daily need coverage for Vitamin E is 115% more.
  • The amount of Sodium in Canola oil is lower.

We used Sauce, homemade, white, thin and Oil, canola types in this article.

Infographic

Béchamel sauce vs Canola oil 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.
Béchamel sauce
Béchamel sauce
9
:
1
Canola oil
Canola oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Béchamel sauce
Béchamel sauce
10
:
2
Canola oil
Canola oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +10170.6%
Contains more Vitamin K +11783.3%
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%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +10170.6%
Contains more Vitamin K +11783.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
4
:
1
Canola oil
Canola oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1385.9%
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
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1385.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
1
:
2
Canola oil
Canola oil
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +2269.9%
Contains more Polyunsaturated fat +1674.4%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +2269.9%
Contains more Polyunsaturated fat +1674.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Canola oil Opinion
Net carbs 7.3g 0g Béchamel sauce
Protein 3.77g 0g Béchamel sauce
Fats 6.73g 100g Canola oil
Carbs 7.4g 0g Béchamel sauce
Calories 105kcal 884kcal Canola oil
Sugar 4.78g 0g Canola oil
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 0mg Béchamel sauce
Iron 0.21mg 0mg Béchamel sauce
Magnesium 15mg 0mg Béchamel sauce
Phosphorus 101mg 0mg Béchamel sauce
Potassium 163mg 0mg Béchamel sauce
Sodium 328mg 0mg Canola oil
Zinc 0.42mg 0mg Béchamel sauce
Copper 0.013mg 0mg Béchamel sauce
Manganese 0.024mg 0mg Béchamel sauce
Selenium 3.3µg 0µg Béchamel sauce
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg 17.46mg Canola oil
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0mg Béchamel sauce
Vitamin B2 0.184mg 0mg Béchamel sauce
Vitamin B3 0.261mg 0mg Béchamel sauce
Vitamin B5 0.339mg 0mg Béchamel sauce
Vitamin B6 0.041mg 0mg Béchamel sauce
Folate 9µg 0µg Béchamel sauce
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 71.3µg Canola oil
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 8mg 0mg Canola oil
Trans Fat 0.395g Béchamel sauce
Saturated Fat 2.152g 7.365g Béchamel sauce
Monounsaturated Fat 2.67g 63.276g Canola oil
Polyunsaturated fat 1.586g 28.142g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Canola oil
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
16%
Béchamel sauce
44%
Canola oil
Minerals Daily Need Coverage Score
19%
Béchamel sauce
0%
Canola oil

Comparison summary

Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 5.213g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.