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  6. Béchamel sauce vs. Club sandwich

Béchamel sauce vs. Club sandwich — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and club sandwich?

  • Béchamel sauce has less selenium, vitamin B3, vitamin B6, phosphorus, iron, vitamin B1, vitamin B5, and copper than club sandwich.
  • Club sandwich's daily need coverage for selenium is 39% higher.

We used Sauce, homemade, white, thin and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.

Infographic

Béchamel sauce vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +32.6%
Contains less SodiumSodium -47.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +552.4%
Contains more CopperCopper +584.6%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +112.9%
Contains more SeleniumSelenium +651.5%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin EVitamin E +258.8%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B3Vitamin B3 +2036%
Contains more Vitamin B5Vitamin B5 +143.7%
Contains more Vitamin B6Vitamin B6 +622%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +1350%
Contains more FolateFolate +244.4%
Contains more CholineCholine +239%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Club sandwich DV% diff.
Selenium 3.3µg 24.8µg 39%
Vitamin B3 0.261mg 5.575mg 33%
Protein 3.77g 17.19g 27%
Vitamin B6 0.041mg 0.296mg 20%
Phosphorus 101mg 215mg 16%
Iron 0.21mg 1.37mg 15%
Sodium 328mg 630mg 13%
Cholesterol 8mg 46mg 13%
Vitamin B1 0.055mg 0.172mg 10%
Vitamin B5 0.339mg 0.826mg 10%
Copper 0.013mg 0.089mg 8%
Zinc 0.42mg 1.34mg 8%
Vitamin B12 0.3µg 0.47µg 7%
Vitamin K 0.6µg 8.7µg 7%
Vitamin D 1.2µg 0.1µg 6%
Folate 9µg 31µg 6%
Choline 14.1mg 47.8mg 6%
Calories 105kcal 220kcal 6%
Vitamin D 49IU 5IU 6%
Vitamin A 73µg 35µg 4%
Fiber 0.1g 1.2g 4%
Magnesium 15mg 32mg 4%
Carbs 7.4g 19.87g 4%
Vitamin C 0.8mg 4.4mg 4%
Saturated fat 2.152g 3.109g 4%
Vitamin E 0.17mg 0.61mg 3%
Calcium 126mg 95mg 3%
Potassium 163mg 226mg 2%
Polyunsaturated fat 1.586g 1.88g 2%
Fats 6.73g 8.05g 2%
Monounsaturated fat 2.67g 2.949g 1%
Manganese 0.024mg 1%
Net carbs 7.3g 18.67g N/A
Sugar 4.78g 4.68g N/A
Vitamin B2 0.184mg 0.186mg 0%
Trans fat 0.071g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +53.6%
Contains more ProteinProtein +356%
Contains more FatsFats +19.6%
Contains more CarbsCarbs +168.5%
Contains more OtherOther +64.6%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +10.4%
Contains more Poly. FatPolyunsaturated fat +18.5%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.