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Béchamel sauce vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and brazil nut

  • Béchamel sauce has less selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber than brazil nut.
  • Brazil nut covers your daily need for selenium, 3479% more than béchamel sauce.
  • Béchamel sauce has less saturated fat.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Nuts, brazilnuts, dried, unblanched.

Infographic

Béchamel sauce vs Brazil nut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +2406.7%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +304.3%
Contains more IronIron +1057.1%
Contains more CopperCopper +13307.7%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +617.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +4995.8%
Contains more SeleniumSelenium +57990.9%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +425.7%
Contains more Vitamin B5Vitamin B5 +84.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3223.5%
Contains more Vitamin B1Vitamin B1 +1021.8%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more FolateFolate +144.4%
Contains more CholineCholine +104.3%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2258.5%
Contains more ProteinProtein +279.8%
Contains more FatsFats +897%
Contains more CarbsCarbs +58.6%
Contains more OtherOther +137.5%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +794.3%
Contains more Poly. FatPolyunsaturated fat +1438.4%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Brazil nut DV% diff.
Selenium 3.3µg 1917µg 3479%
Copper 0.013mg 1.743mg 192%
Polyunsaturated fat 1.586g 24.399g 152%
Fats 6.73g 67.1g 93%
Phosphorus 101mg 725mg 89%
Magnesium 15mg 376mg 86%
Saturated fat 2.152g 16.134g 64%
Monounsaturated fat 2.67g 23.879g 53%
Manganese 0.024mg 1.223mg 52%
Vitamin B1 0.055mg 0.617mg 47%
Vitamin E 0.17mg 5.65mg 37%
Zinc 0.42mg 4.06mg 33%
Fiber 0.1g 7.5g 30%
Calories 105kcal 659kcal 28%
Iron 0.21mg 2.43mg 28%
Protein 3.77g 14.32g 21%
Potassium 163mg 659mg 15%
Sodium 328mg 3mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.035mg 11%
Vitamin A 73µg 0µg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B6 0.041mg 0.101mg 5%
Folate 9µg 22µg 3%
Vitamin B5 0.339mg 0.184mg 3%
Cholesterol 8mg 0mg 3%
Calcium 126mg 160mg 3%
Choline 14.1mg 28.8mg 3%
Carbs 7.4g 11.74g 1%
Vitamin K 0.6µg 0µg 1%
Vitamin C 0.8mg 0.7mg 0%
Net carbs 7.3g 4.24g N/A
Sugar 4.78g 2.33g N/A
Starch 0.25g 0%
Vitamin B3 0.261mg 0.295mg 0%
Tryptophan 0.046mg 0.135mg 0%
Threonine 0.147mg 0.365mg 0%
Isoleucine 0.198mg 0.518mg 0%
Leucine 0.32mg 1.19mg 0%
Lysine 0.259mg 0.49mg 0%
Methionine 0.082mg 1.124mg 0%
Phenylalanine 0.157mg 0.639mg 0%
Valine 0.219mg 0.76mg 0%
Histidine 0.089mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
19%
Béchamel sauce
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 13.982g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 10)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 325mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.