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  6. Béchamel sauce vs. Kiwifruit

Béchamel sauce vs. Kiwifruit — In-Depth Nutrition Comparison

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Summary of differences between Béchamel sauce and Kiwifruit

  • Béchamel sauce has more Vitamin B12, Vitamin B2, Phosphorus, and Calcium, however, Kiwifruit is higher in Vitamin C, Vitamin K, Copper, and Fiber.
  • Kiwifruit covers your daily need of Vitamin C 102% more than Béchamel sauce.
  • Kiwifruit has less Sodium.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Kiwifruit, green, raw.

Infographic

Béchamel sauce vs Kiwifruit 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
:
6
Kiwifruit
Kiwifruit
Contains more Calcium +270.6%
Contains more Phosphorus +197.1%
Contains more Zinc +200%
Contains more Selenium +1550%
Contains more Iron +47.6%
Contains more Magnesium +13.3%
Contains more Potassium +91.4%
Contains less Sodium -99.1%
Contains more Copper +900%
Contains more Manganese +308.3%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +270.6%
Contains more Phosphorus +197.1%
Contains more Zinc +200%
Contains more Selenium +1550%
Contains more Iron +47.6%
Contains more Magnesium +13.3%
Contains more Potassium +91.4%
Contains less Sodium -99.1%
Contains more Copper +900%
Contains more Manganese +308.3%

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
6
:
6
Kiwifruit
Kiwifruit
Contains more Vitamin A +201.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +636%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +758.8%
Contains more Vitamin C +11487.5%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B6 +53.7%
Contains more Folate +177.8%
Contains more Vitamin K +6616.7%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +201.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +636%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +758.8%
Contains more Vitamin C +11487.5%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B6 +53.7%
Contains more Folate +177.8%
Contains more Vitamin K +6616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +230.7%
Contains more Fats +1194.2%
Contains more Other +136.1%
Contains more Carbs +98.1%
Equal in Water - 83.07
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
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +230.7%
Contains more Fats +1194.2%
Contains more Other +136.1%
Contains more Carbs +98.1%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +5580.9%
Contains more Polyunsaturated fat +452.6%
Contains less Saturated Fat -98.7%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +5580.9%
Contains more Polyunsaturated fat +452.6%
Contains less Saturated Fat -98.7%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Kiwifruit Opinion
Net carbs 7.3g 11.66g Kiwifruit
Protein 3.77g 1.14g Béchamel sauce
Fats 6.73g 0.52g Béchamel sauce
Carbs 7.4g 14.66g Kiwifruit
Calories 105kcal 61kcal Béchamel sauce
Fructose 4.35g Kiwifruit
Sugar 4.78g 8.99g Béchamel sauce
Fiber 0.1g 3g Kiwifruit
Calcium 126mg 34mg Béchamel sauce
Iron 0.21mg 0.31mg Kiwifruit
Magnesium 15mg 17mg Kiwifruit
Phosphorus 101mg 34mg Béchamel sauce
Potassium 163mg 312mg Kiwifruit
Sodium 328mg 3mg Kiwifruit
Zinc 0.42mg 0.14mg Béchamel sauce
Copper 0.013mg 0.13mg Kiwifruit
Manganese 0.024mg 0.098mg Kiwifruit
Selenium 3.3µg 0.2µg Béchamel sauce
Vitamin A 262IU 87IU Béchamel sauce
Vitamin A RAE 73µg 4µg Béchamel sauce
Vitamin E 0.17mg 1.46mg Kiwifruit
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 92.7mg Kiwifruit
Vitamin B1 0.055mg 0.027mg Béchamel sauce
Vitamin B2 0.184mg 0.025mg Béchamel sauce
Vitamin B3 0.261mg 0.341mg Kiwifruit
Vitamin B5 0.339mg 0.183mg Béchamel sauce
Vitamin B6 0.041mg 0.063mg Kiwifruit
Folate 9µg 25µg Kiwifruit
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 40.3µg Kiwifruit
Tryptophan 0.046mg 0.015mg Béchamel sauce
Threonine 0.147mg 0.047mg Béchamel sauce
Isoleucine 0.198mg 0.051mg Béchamel sauce
Leucine 0.32mg 0.066mg Béchamel sauce
Lysine 0.259mg 0.061mg Béchamel sauce
Methionine 0.082mg 0.024mg Béchamel sauce
Phenylalanine 0.157mg 0.044mg Béchamel sauce
Valine 0.219mg 0.057mg Béchamel sauce
Histidine 0.089mg 0.027mg Béchamel sauce
Cholesterol 8mg 0mg Kiwifruit
Saturated Fat 2.152g 0.029g Kiwifruit
Monounsaturated Fat 2.67g 0.047g Béchamel sauce
Polyunsaturated fat 1.586g 0.287g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
19%
Béchamel sauce
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 2.123g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 4.21g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 58)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.