Béchamel sauce vs. Graham cracker — In-Depth Nutrition Comparison
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How are béchamel sauce and graham cracker different?
- Béchamel sauce is richer in vitamin B12, while graham cracker is higher in iron, manganese, vitamin B3, folate, vitamin B1, copper, fiber, phosphorus, and vitamin K.
- Graham cracker covers your daily need for iron, 45% more than béchamel sauce.
Sauce, homemade, white, thin and Cookies, graham crackers, plain or honey (includes cinnamon) types were 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 CalciumCalcium | +63.6% |
| Contains less SodiumSodium | -28.5% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +1207.7% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +83.2% |
| Contains more ManganeseManganese | +4145.8% |
| Contains more SeleniumSelenium | +90.9% |
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 DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +139% |
| Contains more Vitamin EVitamin E | +788.2% |
| Contains more Vitamin B1Vitamin B1 | +381.8% |
| Contains more Vitamin B2Vitamin B2 | +72.3% |
| Contains more Vitamin B3Vitamin B3 | +1600.8% |
| Contains more Vitamin B5Vitamin B5 | +23.9% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
| Contains more Vitamin KVitamin K | +2283.3% |
| Contains more FolateFolate | +911.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 3.78mg | 45% |
| Manganese | 0.024mg | 1.019mg | 43% |
| Vitamin B3 | 0.261mg | 4.439mg | 26% |
| Polyunsaturated fat | 1.586g | 5.388g | 25% |
| Carbs | 7.4g | 77.66g | 23% |
| Folate | 9µg | 91µg | 21% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.055mg | 0.265mg | 18% |
| Copper | 0.013mg | 0.17mg | 17% |
| Calories | 105kcal | 430kcal | 16% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Fiber | 0.1g | 3.4g | 13% |
| Phosphorus | 101mg | 185mg | 12% |
| Vitamin K | 0.6µg | 14.3µg | 11% |
| Vitamin B2 | 0.184mg | 0.317mg | 10% |
| Vitamin E | 0.17mg | 1.51mg | 9% |
| Vitamin B6 | 0.041mg | 0.156mg | 9% |
| Vitamin A | 73µg | 0µg | 8% |
| Sodium | 328mg | 459mg | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Magnesium | 15mg | 40mg | 6% |
| Protein | 3.77g | 6.69g | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Fats | 6.73g | 10.6g | 6% |
| Zinc | 0.42mg | 0.96mg | 5% |
| Calcium | 126mg | 77mg | 5% |
| Selenium | 3.3µg | 6.3µg | 5% |
| Cholesterol | 8mg | 0mg | 3% |
| Saturated fat | 2.152g | 1.633g | 2% |
| Vitamin B5 | 0.339mg | 0.42mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 14.1mg | 5.9mg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 7.3g | 74.26g | N/A |
| Potassium | 163mg | 170mg | 0% |
| Sugar | 4.78g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Monounsaturated fat | 2.67g | 2.509g | 0% |
| Tryptophan | 0.046mg | 0% | |
| Threonine | 0.147mg | 0% | |
| Isoleucine | 0.198mg | 0% | |
| Leucine | 0.32mg | 0% | |
| Lysine | 0.259mg | 0% | |
| Methionine | 0.082mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.219mg | 0% | |
| Histidine | 0.089mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2279.4% |
| Contains more ProteinProtein | +77.5% |
| Contains more FatsFats | +57.5% |
| Contains more CarbsCarbs | +949.5% |
| Contains more OtherOther | +15.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -24.1% |
| Contains more Poly. FatPolyunsaturated fat | +239.7% |
~equal in
Monounsaturated fat
~2.509g
