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  6. Béchamel sauce vs. Filo

Béchamel sauce vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between Béchamel sauce and Filo

  • Béchamel sauce has more Vitamin B12, and Calcium, however, Filo is higher in Vitamin B1, Iron, Selenium, Vitamin B3, Folate, Manganese, Vitamin B2, and Copper.
  • Filo covers your daily need of Vitamin B1 40% more than Béchamel sauce.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Phyllo dough.

Infographic

Béchamel sauce vs Filo 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
4
:
5
Filo
Filo
Contains more Calcium +1045.5%
Contains more Phosphorus +34.7%
Contains more Potassium +120.3%
Contains less Sodium -32.1%
Contains more Iron +1428.6%
Contains more Zinc +16.7%
Contains more Copper +676.9%
Contains more Manganese +1883.3%
Contains more Selenium +606.1%
Equal in Magnesium - 15
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1045.5%
Contains more Phosphorus +34.7%
Contains more Potassium +120.3%
Contains less Sodium -32.1%
Contains more Iron +1428.6%
Contains more Zinc +16.7%
Contains more Copper +676.9%
Contains more Manganese +1883.3%
Contains more Selenium +606.1%
Equal in Magnesium - 15

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
7
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +883.6%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +1460.5%
Contains more Folate +877.8%
Contains more Vitamin K +316.7%
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +883.6%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +1460.5%
Contains more Folate +877.8%
Contains more Vitamin K +316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
3
Filo
Filo
Contains more Fats +12.2%
Contains more Water +147.4%
Contains more Protein +88.3%
Contains more Carbs +610.8%
Contains more Other +18.1%
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
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Fats +12.2%
Contains more Water +147.4%
Contains more Protein +88.3%
Contains more Carbs +610.8%
Contains more Other +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
1
:
2
Filo
Filo
Contains more Polyunsaturated fat +71.8%
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +17.9%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Polyunsaturated fat +71.8%
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +17.9%

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 Filo
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Filo Opinion
Net carbs 7.3g 50.7g Filo
Protein 3.77g 7.1g Filo
Fats 6.73g 6g Béchamel sauce
Carbs 7.4g 52.6g Filo
Calories 105kcal 299kcal Filo
Sugar 4.78g 0.18g Filo
Fiber 0.1g 1.9g Filo
Calcium 126mg 11mg Béchamel sauce
Iron 0.21mg 3.21mg Filo
Magnesium 15mg 15mg
Phosphorus 101mg 75mg Béchamel sauce
Potassium 163mg 74mg Béchamel sauce
Sodium 328mg 483mg Béchamel sauce
Zinc 0.42mg 0.49mg Filo
Copper 0.013mg 0.101mg Filo
Manganese 0.024mg 0.476mg Filo
Selenium 3.3µg 23.3µg Filo
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg 0.08mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.541mg Filo
Vitamin B2 0.184mg 0.341mg Filo
Vitamin B3 0.261mg 4.073mg Filo
Vitamin B5 0.339mg 0.302mg Béchamel sauce
Vitamin B6 0.041mg 0.03mg Béchamel sauce
Folate 9µg 88µg Filo
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 2.5µg Filo
Tryptophan 0.046mg 0.088mg Filo
Threonine 0.147mg 0.194mg Filo
Isoleucine 0.198mg 0.246mg Filo
Leucine 0.32mg 0.49mg Filo
Lysine 0.259mg 0.158mg Béchamel sauce
Methionine 0.082mg 0.126mg Filo
Phenylalanine 0.157mg 0.359mg Filo
Valine 0.219mg 0.286mg Filo
Histidine 0.089mg 0.159mg Filo
Cholesterol 8mg 0mg Filo
Saturated Fat 2.152g 1.47g Filo
Monounsaturated Fat 2.67g 3.149g Filo
Polyunsaturated fat 1.586g 0.923g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Filo
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
32%
Filo
Minerals Daily Need Coverage Score
19%
Béchamel sauce
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.6g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.682g)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 38)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.