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Béchamel sauce vs. Marmalade — In-Depth Nutrition Comparison

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How are béchamel sauce and marmalade different?

  • Béchamel sauce is richer in phosphorus, vitamin B12, vitamin B2, calcium, vitamin D, and vitamin B5, while marmalade is higher in copper.
  • Béchamel sauce covers your daily need for phosphorus, 14% more than marmalade.
  • Marmalade is lower in saturated fat.

Sauce, homemade, white, thin and Marmalade, orange types were used in this article.

Infographic

Béchamel sauce vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +231.6%
Contains more PotassiumPotassium +340.5%
Contains more IronIron +40%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +2425%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +450%
Contains more CopperCopper +592.3%
Contains less SodiumSodium -82.9%

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.
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +636%
Contains more Vitamin B3Vitamin B3 +401.9%
Contains more Vitamin B5Vitamin B5 +2160%
Contains more Vitamin B6Vitamin B6 +115.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +370%
Contains more Vitamin CVitamin C +500%
~equal in Folate ~9µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +1156.7%
Contains more FatsFats +∞%
Contains more WaterWater +143%
Contains more OtherOther +620%
Contains more CarbsCarbs +795.9%

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 Marmalade
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Marmalade DV% diff.
Carbs 7.4g 66.3g 20%
Phosphorus 101mg 4mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.025mg 12%
Sodium 328mg 56mg 12%
Polyunsaturated fat 1.586g 0g 11%
Fats 6.73g 0g 10%
Saturated fat 2.152g 0g 10%
Calcium 126mg 38mg 9%
Copper 0.013mg 0.09mg 9%
Vitamin A 73µg 3µg 8%
Monounsaturated fat 2.67g 0g 7%
Protein 3.77g 0.3g 7%
Calories 105kcal 246kcal 7%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.015mg 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 0.6µg 5%
Potassium 163mg 37mg 4%
Vitamin C 0.8mg 4.8mg 4%
Vitamin B1 0.055mg 0.005mg 4%
Zinc 0.42mg 0.04mg 3%
Cholesterol 8mg 0mg 3%
Magnesium 15mg 2mg 3%
Vitamin B6 0.041mg 0.019mg 2%
Choline 14.1mg 3mg 2%
Fiber 0.1g 0.7g 2%
Vitamin B3 0.261mg 0.052mg 1%
Iron 0.21mg 0.15mg 1%
Vitamin K 0.6µg 0µg 1%
Vitamin E 0.17mg 0.06mg 1%
Net carbs 7.3g 65.6g N/A
Sugar 4.78g 60g N/A
Manganese 0.024mg 0.02mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.046mg 0.003mg 0%
Threonine 0.147mg 0.005mg 0%
Isoleucine 0.198mg 0.008mg 0%
Leucine 0.32mg 0.007mg 0%
Lysine 0.259mg 0.015mg 0%
Methionine 0.082mg 0.006mg 0%
Phenylalanine 0.157mg 0.01mg 0%
Valine 0.219mg 0.013mg 0%
Histidine 0.089mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Béchamel sauce
3%
Marmalade
Minerals Daily Need Coverage Score
19%
Béchamel sauce
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 272mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 2.152g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 55.22g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 43)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.2)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.