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  6. Béchamel sauce vs. Olive oil

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

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How are Béchamel sauce and Olive oil different?

  • Béchamel sauce is richer in Phosphorus, Vitamin B2, Calcium, Vitamin B12, Vitamin D, and Vitamin A RAE, while Olive oil is higher in Vitamin E , and Vitamin K.
  • Olive oil covers your daily need of Vitamin E 95% more than Béchamel sauce.
  • Olive oil is lower in Sodium.

Sauce, homemade, white, thin and Oil, olive, salad or cooking types were used in this article.

Infographic

Béchamel sauce vs Olive 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
8
:
2
Olive oil
Olive oil
Contains more Calcium +12500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +16200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +166.7%
Contains less Sodium -99.4%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +12500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +16200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +166.7%
Contains less Sodium -99.4%

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
Olive oil
Olive 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 +8341.2%
Contains more Vitamin K +9933.3%
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%
Olive 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% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 +8341.2%
Contains more Vitamin K +9933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
4
:
1
Olive oil
Olive 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
Olive 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
Olive oil
Olive oil
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +2632.6%
Contains more Polyunsaturated fat +563.5%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +2632.6%
Contains more Polyunsaturated fat +563.5%

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 Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Olive oil Opinion
Net carbs 7.3g 0g Béchamel sauce
Protein 3.77g 0g Béchamel sauce
Fats 6.73g 100g Olive oil
Carbs 7.4g 0g Béchamel sauce
Calories 105kcal 884kcal Olive oil
Sugar 4.78g 0g Olive oil
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 1mg Béchamel sauce
Iron 0.21mg 0.56mg Olive oil
Magnesium 15mg 0mg Béchamel sauce
Phosphorus 101mg 0mg Béchamel sauce
Potassium 163mg 1mg Béchamel sauce
Sodium 328mg 2mg Olive 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 14.35mg Olive 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 60.2µg Olive oil
Tryptophan 0.046mg 0mg Béchamel sauce
Threonine 0.147mg 0mg Béchamel sauce
Isoleucine 0.198mg 0mg Béchamel sauce
Leucine 0.32mg 0mg Béchamel sauce
Lysine 0.259mg 0mg Béchamel sauce
Methionine 0.082mg 0mg Béchamel sauce
Phenylalanine 0.157mg 0mg Béchamel sauce
Valine 0.219mg 0mg Béchamel sauce
Histidine 0.089mg 0mg Béchamel sauce
Cholesterol 8mg 0mg Olive oil
Saturated Fat 2.152g 13.808g Béchamel sauce
Monounsaturated Fat 2.67g 72.961g Olive oil
Polyunsaturated fat 1.586g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Olive 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
36%
Olive oil
Minerals Daily Need Coverage Score
19%
Béchamel sauce
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 11.656g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.4)
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

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.