Béchamel sauce vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and mashed potato

Béchamel sauce is richer in vitamin B2, calcium, vitamin B12, vitamin D, and phosphorus, yet mashed potato is richer in vitamin B6 and vitamin B3.
Daily need coverage for vitamin B2 for béchamel sauce is 13% higher.
Mashed potato contains less saturated fat.

Food types used in this article are Sauce, homemade, white, thin and Fast foods, potato, mashed.

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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.

Béchamel sauce

Mashed potato

Contains more CalciumCalcium	+600%
Contains more ZincZinc	+90.9%
Contains more PhosphorusPhosphorus	+71.2%
Contains more SeleniumSelenium	+312.5%

Contains more PotassiumPotassium	+75.5%
Contains more IronIron	+47.6%
Contains more CopperCopper	+169.2%
Contains more ManganeseManganese	+308.3%

~equal in Magnesium ~15mg

~equal in Sodium ~306mg

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

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+69.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+266.7%
Contains more Vitamin B2Vitamin B2	+1126.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+328.6%

Contains more Vitamin EVitamin E	+147.1%
Contains more Vitamin B3Vitamin B3	+313.8%
Contains more Vitamin B6Vitamin B6	+192.7%
Contains more Vitamin KVitamin K	+883.3%

~equal in Folate ~9µg

~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B2	0.184mg	0.015mg	13%
Calcium	126mg	18mg	11%
Vitamin B12	0.3µg	0.07µg	10%
Vitamin B5	0.339mg		7%
Saturated fat	2.152g	0.577g	7%
Fats	6.73g	2.82g	6%
Vitamin D	1.2µg	0µg	6%
Vitamin B6	0.041mg	0.12mg	6%
Vitamin D	49IU	0IU	6%
Phosphorus	101mg	59mg	6%
Vitamin B3	0.261mg	1.08mg	5%
Selenium	3.3µg	0.8µg	5%
Starch		12.1g	5%
Fiber	0.1g	1.3g	5%
Monounsaturated fat	2.67g	0.72g	5%
Vitamin K	0.6µg	5.9µg	4%
Potassium	163mg	286mg	4%
Protein	3.77g	1.65g	4%
Cholesterol	8mg	0mg	3%
Vitamin A	73µg	43µg	3%
Manganese	0.024mg	0.098mg	3%
Vitamin B1	0.055mg	0.015mg	3%
Copper	0.013mg	0.035mg	2%
Zinc	0.42mg	0.22mg	2%
Vitamin E	0.17mg	0.42mg	2%
Carbs	7.4g	14.65g	2%
Polyunsaturated fat	1.586g	1.342g	2%
Calories	105kcal	89kcal	1%
Sodium	328mg	306mg	1%
Iron	0.21mg	0.31mg	1%
Vitamin C	0.8mg	0mg	1%
Net carbs	7.3g	13.35g	N/A
Magnesium	15mg	15mg	0%
Sugar	4.78g	0.5g	N/A
Folate	9µg	9µg	0%
Trans fat		0.105g	N/A
Choline	14.1mg	13.4mg	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%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A