Béchamel sauce vs. Flaxseed oil — In-Depth Nutrition Comparison
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Important differences between Béchamel sauce and Flaxseed oil
- Béchamel sauce has more Calcium, and Phosphorus, however, Flaxseed oil has more Copper, Manganese, Monounsaturated Fat, and Polyunsaturated fat.
- Flaxseed oil's daily need coverage for Saturated Fat is 34% more.
- Béchamel sauce has 55 times more Sodium than Flaxseed oil. Béchamel sauce has 328mg of Sodium, while Flaxseed oil has 6mg.
The food varieties used in the comparison are Sauce, homemade, white, thin and Oil, flaxseed, contains added sliced flaxseed.
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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
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Calcium
+1300%
Contains
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Phosphorus
+274.1%
Contains
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Potassium
+425.8%
Contains
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Zinc
+35.5%
Contains
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Iron
+61.9%
Contains
less
Sodium
-98.2%
Contains
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Copper
+415.4%
Contains
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Manganese
+487.5%
Equal in Magnesium - 15
Contains
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Calcium
+1300%
Contains
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Phosphorus
+274.1%
Contains
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Potassium
+425.8%
Contains
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Zinc
+35.5%
Contains
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Iron
+61.9%
Contains
less
Sodium
-98.2%
Contains
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Copper
+415.4%
Contains
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Manganese
+487.5%
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.
:
Contains
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Vitamin E
+317.6%
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Vitamin K
+450%
Contains
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Vitamin E
+317.6%
Contains
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Vitamin K
+450%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+918.9%
Contains
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Carbs
+1797.4%
Contains
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Water
+50312.5%
Contains
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Other
+1957.1%
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Fats
+1371.2%
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Contains
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Protein
+918.9%
Contains
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Carbs
+1797.4%
Contains
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Water
+50312.5%
Contains
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Other
+1957.1%
Contains
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Fats
+1371.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.2%
Contains
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Monounsaturated Fat
+672.8%
Contains
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Polyunsaturated fat
+3990.5%
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
less
Saturated Fat
-76.2%
Contains
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Monounsaturated Fat
+672.8%
Contains
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Polyunsaturated fat
+3990.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.3g | 0.39g |
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| Protein | 3.77g | 0.37g |
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| Fats | 6.73g | 99.01g |
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| Carbs | 7.4g | 0.39g |
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| Calories | 105kcal | 878kcal |
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| Sugar | 4.78g |
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| Fiber | 0.1g |
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| Calcium | 126mg | 9mg |
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| Iron | 0.21mg | 0.34mg |
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| Magnesium | 15mg | 15mg | |
| Phosphorus | 101mg | 27mg |
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| Potassium | 163mg | 31mg |
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| Sodium | 328mg | 6mg |
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| Zinc | 0.42mg | 0.31mg |
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| Copper | 0.013mg | 0.067mg |
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| Manganese | 0.024mg | 0.141mg |
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| Selenium | 3.3µg |
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| Vitamin A | 262IU |
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| Vitamin A RAE | 73µg |
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| Vitamin E | 0.17mg | 0.71mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 0.8mg |
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| Vitamin B1 | 0.055mg |
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| Vitamin B2 | 0.184mg |
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| Vitamin B3 | 0.261mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.041mg |
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| Folate | 9µg |
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| Vitamin B12 | 0.3µg |
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| Vitamin K | 0.6µg | 3.3µg |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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| Cholesterol | 8mg | 0mg |
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| Trans Fat | 0.184g |
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| Saturated Fat | 2.152g | 9.047g |
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| Monounsaturated Fat | 2.67g | 20.634g |
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| Polyunsaturated fat | 1.586g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 15.679g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
2%
Minerals Daily Need Coverage Score
19%
9%
Comparison summary
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Flaxseed oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce is lower in Saturated Fat (difference - 6.895g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)