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  6. Béchamel sauce vs. Margarine

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 A RAE, Vitamin K, and Vitamin E .
  • Margarine's daily need coverage for Vitamin A RAE is 83% 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
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
9
:
1
Margarine
Margarine
Contains more Calcium +4100%
Contains more Iron +250%
Contains more Magnesium +400%
Contains more Phosphorus +1920%
Contains more Potassium +805.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.4%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +4100%
Contains more Iron +250%
Contains more Magnesium +400%
Contains more Phosphorus +1920%
Contains more Potassium +805.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Béchamel sauce
Béchamel sauce
9
:
3
Margarine
Margarine
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B3 +1034.8%
Contains more Vitamin B6 +355.6%
Contains more Folate +800%
Contains more Vitamin B12 +200%
Contains more Vitamin A +1265.3%
Contains more Vitamin E +5194.1%
Contains more Vitamin K +15400%
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%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +397.3%
Contains more Vitamin B3 +1034.8%
Contains more Vitamin B6 +355.6%
Contains more Folate +800%
Contains more Vitamin B12 +200%
Contains more Vitamin A +1265.3%
Contains more Vitamin E +5194.1%
Contains more Vitamin K +15400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Margarine
Margarine
Contains more Protein +2256.3%
Contains more Carbs +957.1%
Contains more Water +388.3%
Contains more Fats +1099.3%
Contains more Other +32.6%
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
Margarine
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 Protein +2256.3%
Contains more Carbs +957.1%
Contains more Water +388.3%
Contains more Fats +1099.3%
Contains more Other +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
1
:
2
Margarine
Margarine
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1356.1%
Contains more Polyunsaturated fat +1432.3%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1356.1%
Contains more Polyunsaturated fat +1432.3%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Margarine Opinion
Net carbs 7.3g 0.7g Béchamel sauce
Protein 3.77g 0.16g Béchamel sauce
Fats 6.73g 80.71g Margarine
Carbs 7.4g 0.7g Béchamel sauce
Calories 105kcal 717kcal Margarine
Sugar 4.78g 0g Margarine
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 3mg Béchamel sauce
Iron 0.21mg 0.06mg Béchamel sauce
Magnesium 15mg 3mg Béchamel sauce
Phosphorus 101mg 5mg Béchamel sauce
Potassium 163mg 18mg Béchamel sauce
Sodium 328mg 2mg Margarine
Zinc 0.42mg 0mg Béchamel sauce
Copper 0.013mg 0mg Béchamel sauce
Manganese 0.024mg Béchamel sauce
Selenium 3.3µg 0µg Béchamel sauce
Vitamin A 262IU 3577IU Margarine
Vitamin A RAE 73µg 819µg Margarine
Vitamin E 0.17mg 9mg Margarine
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0.2mg Béchamel sauce
Vitamin B1 0.055mg 0.01mg Béchamel sauce
Vitamin B2 0.184mg 0.037mg Béchamel sauce
Vitamin B3 0.261mg 0.023mg Béchamel sauce
Vitamin B5 0.339mg Béchamel sauce
Vitamin B6 0.041mg 0.009mg Béchamel sauce
Folate 9µg 1µg Béchamel sauce
Vitamin B12 0.3µg 0.1µg Béchamel sauce
Vitamin K 0.6µg 93µg Margarine
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 8mg 0mg Margarine
Trans Fat 14.89g Béchamel sauce
Saturated Fat 2.152g 15.189g Béchamel sauce
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 2.67g 38.877g Margarine
Polyunsaturated fat 1.586g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
19%
Béchamel sauce
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 13.037g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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.