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  6. Béchamel sauce vs. Mixed nuts

Béchamel sauce vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and mixed nuts

  • Béchamel sauce has less copper, manganese, selenium, vitamin E, magnesium, phosphorus, vitamin B3, iron, and fiber.
  • Mixed nuts' daily need coverage for copper is 99% more.

The food varieties used in the comparison are Sauce, homemade, white, thin and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Béchamel sauce vs Mixed nuts 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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1426.7%
Contains more PotassiumPotassium +287.7%
Contains more IronIron +1142.9%
Contains more CopperCopper +6876.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +351.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +8400%
Contains more SeleniumSelenium +927.3%
~equal in Calcium ~117mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +243.6%
Contains more Vitamin B3Vitamin B3 +2853.6%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +758.5%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +822.2%
Contains more CholineCholine +268.8%
~equal in Vitamin B2 ~0.196mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Mixed nuts DV% diff.
Copper 0.013mg 0.907mg 99%
Manganese 0.024mg 2.04mg 88%
Polyunsaturated fat 1.586g 14.612g 87%
Fats 6.73g 53.95g 73%
Monounsaturated fat 2.67g 28.488g 65%
Selenium 3.3µg 33.9µg 56%
Phosphorus 101mg 456mg 51%
Magnesium 15mg 229mg 51%
Vitamin E 0.17mg 7.82mg 51%
Vitamin B3 0.261mg 7.709mg 47%
Protein 3.77g 20.04g 33%
Saturated fat 2.152g 8.711g 30%
Iron 0.21mg 2.61mg 30%
Fiber 0.1g 7g 28%
Zinc 0.42mg 3.36mg 27%
Calories 105kcal 607kcal 25%
Vitamin B6 0.041mg 0.352mg 24%
Folate 9µg 83µg 19%
Vitamin B5 0.339mg 1.14mg 16%
Sodium 328mg 5mg 14%
Potassium 163mg 632mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B1 0.055mg 0.189mg 11%
Vitamin A 73µg 0µg 8%
Choline 14.1mg 52mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Carbs 7.4g 21.05g 5%
Vitamin K 0.6µg 5.7µg 4%
Cholesterol 8mg 0mg 3%
Starch 4.2g 2%
Vitamin B2 0.184mg 0.196mg 1%
Calcium 126mg 117mg 1%
Vitamin C 0.8mg 0.5mg 0%
Net carbs 7.3g 14.05g N/A
Sugar 4.78g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.046mg 0.22mg 0%
Threonine 0.147mg 0.703mg 0%
Isoleucine 0.198mg 0.826mg 0%
Leucine 0.32mg 1.656mg 0%
Lysine 0.259mg 0.782mg 0%
Methionine 0.082mg 0.283mg 0%
Phenylalanine 0.157mg 1.182mg 0%
Valine 0.219mg 1.001mg 0%
Histidine 0.089mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3777.9%
Contains more ProteinProtein +431.6%
Contains more FatsFats +701.6%
Contains more CarbsCarbs +184.5%
Contains more OtherOther +100%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +967%
Contains more Poly. FatPolyunsaturated fat +821.3%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.