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Béchamel sauce vs. Chicken fingers — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and chicken fingers?

  • Béchamel sauce is richer in calcium, yet chicken fingers are richer in vitamin B3, vitamin B6, phosphorus, selenium, vitamin E, vitamin B5, and manganese.
  • Chicken fingers' daily need coverage for vitamin B3 is 50% higher.
  • Béchamel sauce has 7 times more calcium than chicken fingers. Béchamel sauce has 126mg of calcium, while chicken fingers have 17mg.
  • Béchamel sauce contains less sodium.

We used Sauce, homemade, white, thin and Fast foods, chicken tenders types in this comparison.

Infographic

Béchamel sauce vs Chicken fingers 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.
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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more CalciumCalcium +641.2%
Contains less SodiumSodium -57.3%
Contains more MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +128.8%
Contains more IronIron +247.6%
Contains more CopperCopper +430.8%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +179.2%
Contains more ManganeseManganese +850%
Contains more SeleniumSelenium +430.3%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B12Vitamin B12 +87.5%
Contains more Vitamin CVitamin C +37.5%
Contains more Vitamin EVitamin E +1764.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +3048.3%
Contains more Vitamin B5Vitamin B5 +267%
Contains more Vitamin B6Vitamin B6 +939%
Contains more Vitamin KVitamin K +1233.3%
Contains more FolateFolate +111.1%
Contains more CholineCholine +209.9%
~equal in Vitamin B2 ~0.179mg

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more WaterWater +72.9%
Contains more ProteinProtein +409.8%
Contains more FatsFats +107.3%
Contains more CarbsCarbs +133.1%
Contains more OtherOther +104.2%

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +80.9%
Contains more Poly. FatPolyunsaturated fat +264.6%

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 Chicken fingers
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Chicken fingers DV% diff.
Vitamin B3 0.261mg 8.217mg 50%
Protein 3.77g 19.22g 31%
Vitamin B6 0.041mg 0.426mg 30%
Polyunsaturated fat 1.586g 5.783g 28%
Phosphorus 101mg 282mg 26%
Selenium 3.3µg 17.5µg 26%
Vitamin E 0.17mg 3.17mg 20%
Sodium 328mg 769mg 19%
Vitamin B5 0.339mg 1.244mg 18%
Cholesterol 8mg 48mg 13%
Fats 6.73g 13.95g 11%
Calcium 126mg 17mg 11%
Manganese 0.024mg 0.228mg 9%
Vitamin A 73µg 3µg 8%
Calories 105kcal 271kcal 8%
Starch 17.03g 7%
Iron 0.21mg 0.73mg 7%
Copper 0.013mg 0.069mg 6%
Potassium 163mg 373mg 6%
Vitamin B12 0.3µg 0.16µg 6%
Vitamin K 0.6µg 8µg 6%
Monounsaturated fat 2.67g 4.83g 5%
Vitamin D 1.2µg 0.2µg 5%
Vitamin B1 0.055mg 0.11mg 5%
Vitamin D 49IU 7IU 5%
Choline 14.1mg 43.7mg 5%
Fiber 0.1g 1.2g 4%
Zinc 0.42mg 0.71mg 3%
Folate 9µg 19µg 3%
Magnesium 15mg 28mg 3%
Carbs 7.4g 17.25g 3%
Saturated fat 2.152g 2.493g 2%
Vitamin C 0.8mg 1.1mg 0%
Net carbs 7.3g 16.05g N/A
Sugar 4.78g 0.4g N/A
Vitamin B2 0.184mg 0.179mg 0%
Trans fat 0.052g N/A
Tryptophan 0.046mg 0.222mg 0%
Threonine 0.147mg 0.803mg 0%
Isoleucine 0.198mg 0.845mg 0%
Leucine 0.32mg 1.553mg 0%
Lysine 0.259mg 1.616mg 0%
Methionine 0.082mg 0.518mg 0%
Phenylalanine 0.157mg 1.437mg 0%
Valine 0.219mg 0.908mg 0%
Histidine 0.089mg 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Chicken fingers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Béchamel sauce
42%
Chicken fingers
Minerals Daily Need Coverage Score
19%
Béchamel sauce
47%
Chicken fingers

Comparison summary

Which food is richer in minerals?
Chicken fingers
Chicken fingers is relatively richer in minerals
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 4.38g)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.341g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 46)
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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.