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Béchamel sauce vs. Margarine — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and margarine

  • Béchamel sauce has more phosphorus, calcium, vitamin B2, vitamin B12, and vitamin D; however, margarine has more vitamin K, vitamin A, and vitamin E.
  • Margarine's daily need coverage for vitamin K is 77% more.
  • Margarine is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Béchamel sauce vs Margarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +4100%
Contains more PotassiumPotassium +805.6%
Contains more IronIron +250%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1920%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.4%

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%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +397.3%
Contains more Vitamin B3Vitamin B3 +1034.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +800%
Contains more CholineCholine +13.7%
Contains more Vitamin AVitamin A +1021.9%
Contains more Vitamin EVitamin E +5194.1%
Contains more Vitamin KVitamin K +15400%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Margarine DV% diff.
Polyunsaturated fat 1.586g 24.302g 151%
Fats 6.73g 80.71g 114%
Monounsaturated fat 2.67g 38.877g 91%
Vitamin A 73µg 819µg 83%
Vitamin K 0.6µg 93µg 77%
Saturated fat 2.152g 15.189g 59%
Vitamin E 0.17mg 9mg 59%
Calories 105kcal 717kcal 31%
Phosphorus 101mg 5mg 14%
Sodium 328mg 2mg 14%
Calcium 126mg 3mg 12%
Vitamin B2 0.184mg 0.037mg 11%
Vitamin B12 0.3µg 0.1µg 8%
Vitamin B5 0.339mg 7%
Protein 3.77g 0.16g 7%
Selenium 3.3µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B1 0.055mg 0.01mg 4%
Zinc 0.42mg 0mg 4%
Potassium 163mg 18mg 4%
Cholesterol 8mg 0mg 3%
Magnesium 15mg 3mg 3%
Folate 9µg 1µg 2%
Vitamin B6 0.041mg 0.009mg 2%
Carbs 7.4g 0.7g 2%
Iron 0.21mg 0.06mg 2%
Vitamin B3 0.261mg 0.023mg 1%
Manganese 0.024mg 1%
Copper 0.013mg 0mg 1%
Vitamin C 0.8mg 0.2mg 1%
Net carbs 7.3g 0.7g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Trans fat 14.89g N/A
Choline 14.1mg 12.4mg 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 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +2256.3%
Contains more CarbsCarbs +957.1%
Contains more WaterWater +388.3%
Contains more FatsFats +1099.3%
Contains more OtherOther +32.6%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +1356.1%
Contains more Poly. FatPolyunsaturated fat +1432.3%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.