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Béchamel sauce vs. Muffin — In-Depth Nutrition Comparison

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How are béchamel sauce and muffin different?

  • Béchamel sauce is higher in calcium and vitamin D; however, muffin is richer in vitamin K, manganese, choline, iron, folate, vitamin E, vitamin B1, and selenium.
  • Daily need coverage for vitamin K for muffin is 32% higher.
  • Béchamel sauce contains 12 times more vitamin D than muffin. While béchamel sauce contains 49IU of vitamin D, muffin contains only 4IU.

Sauce, homemade, white, thin and Muffins, blueberry, commercially prepared (Includes mini-muffins) are the varieties used in this article.

Infographic

Béchamel sauce vs Muffin 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%
Muffin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +186.4%
Contains more PotassiumPotassium +34.7%
Contains more ZincZinc +13.5%
Contains more IronIron +519%
Contains more CopperCopper +361.5%
Contains more PhosphorusPhosphorus +44.6%
Contains more ManganeseManganese +1770.8%
Contains more SeleniumSelenium +148.5%
~equal in Sodium ~336mg

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%
Muffin
8
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin AVitamin A +247.6%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B12Vitamin B12 +87.5%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +858.8%
Contains more Vitamin B1Vitamin B1 +205.5%
Contains more Vitamin B3Vitamin B3 +443.3%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +6433.3%
Contains more FolateFolate +433.3%
Contains more CholineCholine +556%
~equal in Vitamin B6 ~0.04mg

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
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +223.2%
Contains more ProteinProtein +19.1%
Contains more FatsFats +138.8%
Contains more CarbsCarbs +616.2%
~equal in Other ~1.48g

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
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +80.6%
Contains more Poly. FatPolyunsaturated fat +410.9%

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 Muffin
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Muffin DV% diff.
Polyunsaturated fat 1.586g 8.103g 43%
Vitamin K 0.6µg 39.2µg 32%
Manganese 0.024mg 0.449mg 18%
Carbs 7.4g 53g 15%
Calories 105kcal 375kcal 14%
Choline 14.1mg 92.5mg 14%
Fats 6.73g 16.07g 14%
Iron 0.21mg 1.3mg 14%
Vitamin E 0.17mg 1.63mg 10%
Folate 9µg 48µg 10%
Vitamin B1 0.055mg 0.168mg 9%
Selenium 3.3µg 8.2µg 9%
Calcium 126mg 44mg 8%
Vitamin B3 0.261mg 1.418mg 7%
Starch 16.31g 7%
Cholesterol 8mg 30mg 7%
Vitamin D 49IU 4IU 6%
Phosphorus 101mg 146mg 6%
Vitamin B12 0.3µg 0.16µg 6%
Vitamin A 73µg 21µg 6%
Vitamin D 1.2µg 0.1µg 6%
Copper 0.013mg 0.06mg 5%
Monounsaturated fat 2.67g 4.822g 5%
Fiber 0.1g 1.1g 4%
Saturated fat 2.152g 2.844g 3%
Vitamin B5 0.339mg 0.47mg 3%
Vitamin B2 0.184mg 0.163mg 2%
Fructose 1.21g 2%
Potassium 163mg 121mg 1%
Magnesium 15mg 10mg 1%
Protein 3.77g 4.49g 1%
Vitamin C 0.8mg 0.9mg 0%
Net carbs 7.3g 51.9g N/A
Sugar 4.78g 31.47g N/A
Zinc 0.42mg 0.37mg 0%
Sodium 328mg 336mg 0%
Vitamin B6 0.041mg 0.04mg 0%
Trans fat 0.2g N/A
Tryptophan 0.046mg 0.066mg 0%
Threonine 0.147mg 0.181mg 0%
Isoleucine 0.198mg 0.224mg 0%
Leucine 0.32mg 0.421mg 0%
Lysine 0.259mg 0.199mg 0%
Methionine 0.082mg 0.115mg 0%
Phenylalanine 0.157mg 0.277mg 0%
Valine 0.219mg 0.257mg 0%
Histidine 0.089mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Muffin
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
30%
Muffin
Minerals Daily Need Coverage Score
19%
Béchamel sauce
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 26.69g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.692g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.