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  6. Béchamel sauce vs. Pistachio

Béchamel sauce vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and pistachios?

  • Béchamel sauce has less copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium than pistachios.
  • Pistachios' daily need coverage for copper is 143% higher.

We used Sauce, homemade, white, thin and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Béchamel sauce vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +20%
Contains more MagnesiumMagnesium +706.7%
Contains more PotassiumPotassium +528.8%
Contains more IronIron +1766.7%
Contains more CopperCopper +9900%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +385.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +112.1%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +180.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +1582.4%
Contains more Vitamin B1Vitamin B1 +1481.8%
Contains more Vitamin B3Vitamin B3 +398.1%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +4046.3%
Contains more FolateFolate +466.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pistachio DV% diff.
Copper 0.013mg 1.3mg 143%
Vitamin B6 0.041mg 1.7mg 128%
Polyunsaturated fat 1.586g 14.38g 85%
Vitamin B1 0.055mg 0.87mg 68%
Fats 6.73g 45.32g 59%
Phosphorus 101mg 490mg 56%
Manganese 0.024mg 1.2mg 51%
Monounsaturated fat 2.67g 23.257g 51%
Iron 0.21mg 3.92mg 46%
Fiber 0.1g 10.6g 42%
Protein 3.77g 20.16g 33%
Potassium 163mg 1025mg 25%
Magnesium 15mg 121mg 25%
Calories 105kcal 560kcal 23%
Vitamin E 0.17mg 2.86mg 18%
Saturated fat 2.152g 5.907g 17%
Zinc 0.42mg 2.2mg 16%
Sodium 328mg 1mg 14%
Vitamin B12 0.3µg 0µg 13%
Folate 9µg 51µg 11%
Selenium 3.3µg 7µg 7%
Carbs 7.4g 27.17g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin B3 0.261mg 1.3mg 6%
Vitamin D 49IU 0IU 6%
Vitamin A 73µg 26µg 5%
Vitamin C 0.8mg 5.6mg 5%
Vitamin B5 0.339mg 0.52mg 4%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 3%
Vitamin B2 0.184mg 0.16mg 2%
Calcium 126mg 105mg 2%
Starch 1.67g 1%
Vitamin K 0.6µg 1%
Net carbs 7.3g 16.57g N/A
Sugar 4.78g 7.66g N/A
Tryptophan 0.046mg 0.251mg 0%
Threonine 0.147mg 0.684mg 0%
Isoleucine 0.198mg 0.917mg 0%
Leucine 0.32mg 1.604mg 0%
Lysine 0.259mg 1.138mg 0%
Methionine 0.082mg 0.36mg 0%
Phenylalanine 0.157mg 1.092mg 0%
Valine 0.219mg 1.249mg 0%
Histidine 0.089mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g 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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1745.8%
Contains more ProteinProtein +434.7%
Contains more FatsFats +573.4%
Contains more CarbsCarbs +267.2%
Contains more OtherOther +106.9%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +771%
Contains more Poly. FatPolyunsaturated fat +806.7%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.