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Béchamel sauce vs. Melon — In-Depth Nutrition Comparison

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How are béchamel sauce and melon different?

  • Béchamel sauce is richer in phosphorus, vitamin B12, vitamin B2, calcium, vitamin D, and selenium, while melon is higher in vitamin C and vitamin B6.
  • Melon covers your daily need for vitamin C, 23% more than béchamel sauce.
  • Melon is lower in saturated fat.

Sauce, homemade, white, thin and Melons, casaba, raw types were used in this article.

Infographic

Béchamel sauce vs Melon 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%
Melon
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +1045.5%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +1920%
Contains more SeleniumSelenium +725%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +61.9%
Contains more CopperCopper +361.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +45.8%

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%
Melon
3
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +493.5%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +303.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +85.5%
Contains more Vitamin CVitamin C +2625%
Contains more Vitamin B6Vitamin B6 +297.6%
Contains more Vitamin KVitamin K +316.7%

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
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +239.6%
Contains more FatsFats +6630%
Contains more CarbsCarbs +12.5%
Contains more OtherOther +300%
Contains more WaterWater +13.9%

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
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +133400%
Contains more Poly. FatPolyunsaturated fat +3966.7%
Contains less Sat. FatSaturated fat -98.8%

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 Melon
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Melon DV% diff.
Vitamin C 0.8mg 21.8mg 23%
Sodium 328mg 9mg 14%
Phosphorus 101mg 5mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.031mg 12%
Calcium 126mg 11mg 12%
Polyunsaturated fat 1.586g 0.039g 10%
Saturated fat 2.152g 0.025g 10%
Fats 6.73g 0.1g 10%
Vitamin B6 0.041mg 0.163mg 9%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.002g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B5 0.339mg 0.084mg 5%
Protein 3.77g 1.11g 5%
Copper 0.013mg 0.06mg 5%
Selenium 3.3µg 0.4µg 5%
Calories 105kcal 28kcal 4%
Cholesterol 8mg 0mg 3%
Fiber 0.1g 0.9g 3%
Vitamin B1 0.055mg 0.015mg 3%
Zinc 0.42mg 0.07mg 3%
Vitamin K 0.6µg 2.5µg 2%
Iron 0.21mg 0.34mg 2%
Vitamin E 0.17mg 0.05mg 1%
Magnesium 15mg 11mg 1%
Choline 14.1mg 7.6mg 1%
Potassium 163mg 182mg 1%
Carbs 7.4g 6.58g 0%
Net carbs 7.3g 5.68g N/A
Sugar 4.78g 5.69g N/A
Manganese 0.024mg 0.035mg 0%
Vitamin B3 0.261mg 0.232mg 0%
Folate 9µg 8µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Melon
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
11%
Melon
Minerals Daily Need Coverage Score
19%
Béchamel sauce
7%
Melon

Comparison summary

Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 2.127g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 62)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.6)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
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.

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.