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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 for 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
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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%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +1045.5%
Contains more PotassiumPotassium +120.3%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -32.1%
Contains more IronIron +1428.6%
Contains more CopperCopper +676.9%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +1883.3%
Contains more SeleniumSelenium +606.1%
~equal in Magnesium ~15mg

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%
Filo
5
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.3%
Contains more Vitamin B1Vitamin B1 +883.6%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B3Vitamin B3 +1460.5%
Contains more Vitamin KVitamin K +316.7%
Contains more FolateFolate +877.8%

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
Filo
3
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 FatsFats +12.2%
Contains more WaterWater +147.4%
Contains more ProteinProtein +88.3%
Contains more CarbsCarbs +610.8%
Contains more OtherOther +18.1%

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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Poly. FatPolyunsaturated fat +71.8%
Contains less Sat. FatSaturated fat -31.7%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sugar 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 DV% diff.
Vitamin B1 0.055mg 0.541mg 41%
Iron 0.21mg 3.21mg 38%
Selenium 3.3µg 23.3µg 36%
Vitamin B3 0.261mg 4.073mg 24%
Folate 9µg 88µg 20%
Manganese 0.024mg 0.476mg 20%
Carbs 7.4g 52.6g 15%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.341mg 12%
Calcium 126mg 11mg 12%
Copper 0.013mg 0.101mg 10%
Calories 105kcal 299kcal 10%
Vitamin A 73µg 0µg 8%
Fiber 0.1g 1.9g 7%
Sodium 328mg 483mg 7%
Protein 3.77g 7.1g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 101mg 75mg 4%
Polyunsaturated fat 1.586g 0.923g 4%
Potassium 163mg 74mg 3%
Saturated fat 2.152g 1.47g 3%
Cholesterol 8mg 0mg 3%
Vitamin K 0.6µg 2.5µg 2%
Choline 14.1mg 6.9mg 1%
Fats 6.73g 6g 1%
Vitamin C 0.8mg 0mg 1%
Vitamin B6 0.041mg 0.03mg 1%
Vitamin B5 0.339mg 0.302mg 1%
Vitamin E 0.17mg 0.08mg 1%
Zinc 0.42mg 0.49mg 1%
Monounsaturated fat 2.67g 3.149g 1%
Net carbs 7.3g 50.7g N/A
Magnesium 15mg 15mg 0%
Sugar 4.78g 0.18g N/A
Tryptophan 0.046mg 0.088mg 0%
Threonine 0.147mg 0.194mg 0%
Isoleucine 0.198mg 0.246mg 0%
Leucine 0.32mg 0.49mg 0%
Lysine 0.259mg 0.158mg 0%
Methionine 0.082mg 0.126mg 0%
Phenylalanine 0.157mg 0.359mg 0%
Valine 0.219mg 0.286mg 0%
Histidine 0.089mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Filo
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
30%
Filo
Minerals Daily Need Coverage Score
19%
Béchamel sauce
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.6g)
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.