Béchamel sauce vs. Egg white — In-Depth Nutrition Comparison
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How are béchamel sauce and egg whites different?
- Béchamel sauce is higher in phosphorus, calcium, vitamin B12, vitamin D, and vitamin A; however, egg whites are richer in selenium and vitamin B2.
- Daily need coverage for selenium for egg whites is 30% higher.
Sauce, homemade, white, thin and Egg, white, raw, fresh are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +1700% |
| Contains more IronIron | +162.5% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +573.3% |
| Contains more ManganeseManganese | +118.2% |
| Contains more CopperCopper | +76.9% |
| Contains less SodiumSodium | -49.4% |
| Contains more SeleniumSelenium | +506.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1275% |
| Contains more Vitamin B3Vitamin B3 | +148.6% |
| Contains more Vitamin B5Vitamin B5 | +78.4% |
| Contains more Vitamin B6Vitamin B6 | +720% |
| Contains more Vitamin B12Vitamin B12 | +233.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +1181.8% |
| Contains more Vitamin B2Vitamin B2 | +138.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.3µg | 20µg | 30% |
| Vitamin B2 | 0.184mg | 0.439mg | 20% |
| Protein | 3.77g | 10.9g | 14% |
| Phosphorus | 101mg | 15mg | 12% |
| Calcium | 126mg | 7mg | 12% |
| Polyunsaturated fat | 1.586g | 0g | 11% |
| Saturated fat | 2.152g | 0g | 10% |
| Fats | 6.73g | 0.17g | 10% |
| Vitamin B12 | 0.3µg | 0.09µg | 9% |
| Vitamin A | 73µg | 0µg | 8% |
| Monounsaturated fat | 2.67g | 0g | 7% |
| Sodium | 328mg | 166mg | 7% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin B1 | 0.055mg | 0.004mg | 4% |
| Zinc | 0.42mg | 0.03mg | 4% |
| Vitamin B6 | 0.041mg | 0.005mg | 3% |
| Vitamin B5 | 0.339mg | 0.19mg | 3% |
| Calories | 105kcal | 52kcal | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Carbs | 7.4g | 0.73g | 2% |
| Choline | 14.1mg | 1.1mg | 2% |
| Iron | 0.21mg | 0.08mg | 2% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Copper | 0.013mg | 0.023mg | 1% |
| Folate | 9µg | 4µg | 1% |
| Vitamin K | 0.6µg | 0µg | 1% |
| Vitamin E | 0.17mg | 0mg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Vitamin B3 | 0.261mg | 0.105mg | 1% |
| Manganese | 0.024mg | 0.011mg | 1% |
| Net carbs | 7.3g | 0.73g | N/A |
| Potassium | 163mg | 163mg | 0% |
| Sugar | 4.78g | 0.71g | N/A |
| Fiber | 0.1g | 0g | 0% |
| Tryptophan | 0.046mg | 0.125mg | 0% |
| Threonine | 0.147mg | 0.449mg | 0% |
| Isoleucine | 0.198mg | 0.661mg | 0% |
| Leucine | 0.32mg | 1.016mg | 0% |
| Lysine | 0.259mg | 0.806mg | 0% |
| Methionine | 0.082mg | 0.399mg | 0% |
| Phenylalanine | 0.157mg | 0.686mg | 0% |
| Valine | 0.219mg | 0.809mg | 0% |
| Histidine | 0.089mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +3858.8% |
| Contains more CarbsCarbs | +913.7% |
| Contains more OtherOther | +128.6% |
| Contains more ProteinProtein | +189.1% |
~equal in
Water
~87.57g
