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  6. Béchamel sauce vs. Nectarine

Béchamel sauce vs. Nectarine — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and nectarine?

  • Béchamel sauce is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin D, and selenium, yet nectarine is richer in copper and fiber.
  • Béchamel sauce's daily need coverage for sodium is 14% higher.
  • Nectarine contains less sodium.

We used Sauce, homemade, white, thin and Nectarines, raw types in this comparison.

Infographic

Béchamel sauce vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +2000%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +288.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +33.3%
Contains more CopperCopper +561.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +125%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin AVitamin A +329.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +581.5%
Contains more Vitamin B5Vitamin B5 +83.2%
Contains more Vitamin B6Vitamin B6 +64%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +127.4%
Contains more Vitamin CVitamin C +575%
Contains more Vitamin EVitamin E +352.9%
Contains more Vitamin B3Vitamin B3 +331%
Contains more Vitamin KVitamin K +266.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Nectarine DV% diff.
Sodium 328mg 0mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.027mg 12%
Calcium 126mg 6mg 12%
Phosphorus 101mg 26mg 11%
Fats 6.73g 0.32g 10%
Polyunsaturated fat 1.586g 0.113g 10%
Saturated fat 2.152g 0.025g 10%
Copper 0.013mg 0.086mg 8%
Selenium 3.3µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Fiber 0.1g 1.7g 6%
Vitamin A 73µg 17µg 6%
Vitamin D 49IU 0IU 6%
Monounsaturated fat 2.67g 0.088g 6%
Vitamin B3 0.261mg 1.125mg 5%
Protein 3.77g 1.06g 5%
Vitamin C 0.8mg 5.4mg 5%
Vitamin E 0.17mg 0.77mg 4%
Vitamin B5 0.339mg 0.185mg 3%
Calories 105kcal 44kcal 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.055mg 0.034mg 2%
Fructose 1.37g 2%
Zinc 0.42mg 0.17mg 2%
Carbs 7.4g 10.55g 1%
Iron 0.21mg 0.28mg 1%
Potassium 163mg 201mg 1%
Vitamin B6 0.041mg 0.025mg 1%
Magnesium 15mg 9mg 1%
Vitamin K 0.6µg 2.2µg 1%
Folate 9µg 5µg 1%
Choline 14.1mg 6.2mg 1%
Manganese 0.024mg 0.054mg 1%
Net carbs 7.3g 8.85g N/A
Sugar 4.78g 7.89g N/A
Starch 0.07g 0%
Tryptophan 0.046mg 0.005mg 0%
Threonine 0.147mg 0.009mg 0%
Isoleucine 0.198mg 0.009mg 0%
Leucine 0.32mg 0.014mg 0%
Lysine 0.259mg 0.016mg 0%
Methionine 0.082mg 0.006mg 0%
Phenylalanine 0.157mg 0.021mg 0%
Valine 0.219mg 0.013mg 0%
Histidine 0.089mg 0.008mg 0%

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +255.7%
Contains more FatsFats +2003.1%
Contains more OtherOther +200%
Contains more CarbsCarbs +42.6%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2934.1%
Contains more Poly. FatPolyunsaturated fat +1303.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.