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Béchamel sauce vs. Egg — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and eggs

  • Eggs are richer than béchamel sauce in copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, iron, and phosphorus.
  • Daily need coverage for copper for eggs is 221% higher.
  • Béchamel sauce contains 3 times more sodium than eggs. Béchamel sauce contains 328mg of sodium, while eggs contain 124mg.

Food types used in this article are Sauce, homemade, white, thin and Egg, whole, cooked, hard-boiled.

Infographic

Béchamel sauce vs Egg 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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +152%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +466.7%
Contains more CopperCopper +15284.6%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +70.3%
Contains less SodiumSodium -62.2%
Contains more SeleniumSelenium +833.3%
~equal in Manganese ~0.026mg

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%
Egg
Egg
10
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +307.8%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +104.1%
Contains more Vitamin EVitamin E +505.9%
Contains more Vitamin DVitamin D +83.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B5Vitamin B5 +312.4%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin B12Vitamin B12 +270%
Contains more FolateFolate +388.9%
Contains more CholineCholine +1983.7%

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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +560.7%
Contains more OtherOther +34.6%
Contains more ProteinProtein +233.7%
Contains more FatsFats +57.7%
~equal in Water ~74.62g

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Poly. FatPolyunsaturated fat +12.2%
Contains more Mono. FatMonounsaturated fat +52.7%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Egg DV% diff.
Copper 0.013mg 2mg 221%
Cholesterol 8mg 373mg 122%
Choline 14.1mg 293.8mg 51%
Selenium 3.3µg 30.8µg 50%
Vitamin B12 0.3µg 1.11µg 34%
Vitamin B2 0.184mg 0.513mg 25%
Vitamin B5 0.339mg 1.398mg 21%
Protein 3.77g 12.58g 18%
Iron 0.21mg 1.19mg 12%
Phosphorus 101mg 172mg 10%
Sodium 328mg 124mg 9%
Folate 9µg 44µg 9%
Vitamin A 73µg 149µg 8%
Calcium 126mg 50mg 8%
Zinc 0.42mg 1.05mg 6%
Vitamin E 0.17mg 1.03mg 6%
Vitamin B6 0.041mg 0.121mg 6%
Fats 6.73g 10.61g 6%
Saturated fat 2.152g 3.267g 5%
Vitamin D 49IU 87IU 5%
Vitamin D 1.2µg 2.2µg 5%
Monounsaturated fat 2.67g 4.077g 4%
Calories 105kcal 155kcal 3%
Carbs 7.4g 1.12g 2%
Polyunsaturated fat 1.586g 1.414g 1%
Vitamin B1 0.055mg 0.066mg 1%
Vitamin B3 0.261mg 0.064mg 1%
Potassium 163mg 126mg 1%
Magnesium 15mg 10mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 1.12g N/A
Sugar 4.78g 1.12g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.026mg 0%
Vitamin K 0.6µg 0.3µg 0%
Tryptophan 0.046mg 0.153mg 0%
Threonine 0.147mg 0.604mg 0%
Isoleucine 0.198mg 0.686mg 0%
Leucine 0.32mg 1.075mg 0%
Lysine 0.259mg 0.904mg 0%
Methionine 0.082mg 0.392mg 0%
Phenylalanine 0.157mg 0.668mg 0%
Valine 0.219mg 0.767mg 0%
Histidine 0.089mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Egg
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
53%
Egg
Minerals Daily Need Coverage Score
19%
Béchamel sauce
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 204mg)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 365mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 1.115g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.