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Béchamel sauce vs. Olive — In-Depth Nutrition Comparison

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How are béchamel sauce and olive different?

  • Béchamel sauce is richer in vitamin B2, phosphorus, vitamin B12, vitamin D, and vitamin B5, while olive is higher in iron, copper, fiber, and vitamin E.
  • Olive covers your daily need for iron, 39% more than béchamel sauce.
  • Béchamel sauce is lower in sodium.

Sauce, homemade, white, thin and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Béchamel sauce vs Olive 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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +43.2%
Contains more PotassiumPotassium +1937.5%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +3266.7%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +266.7%
Contains more IronIron +1471.4%
Contains more CopperCopper +1830.8%

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%
Olive
3
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +605.4%
Contains more Vitamin B5Vitamin B5 +2160%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +36.9%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +870.6%
Contains more Vitamin KVitamin K +133.3%

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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +348.8%
Contains more CarbsCarbs +18.2%
Contains more FatsFats +58.7%
Contains more OtherOther +54.9%
~equal in Water ~79.99g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +74.1%
Contains less Sat. FatSaturated fat -34.2%
Contains more Mono. FatMonounsaturated fat +195.4%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Olive DV% diff.
Iron 0.21mg 3.3mg 39%
Copper 0.013mg 0.251mg 26%
Sodium 328mg 735mg 18%
Vitamin B2 0.184mg 0mg 14%
Phosphorus 101mg 3mg 14%
Monounsaturated fat 2.67g 7.888g 13%
Vitamin B12 0.3µg 0µg 13%
Fiber 0.1g 3.2g 12%
Vitamin E 0.17mg 1.65mg 10%
Vitamin B5 0.339mg 0.015mg 6%
Vitamin D 49IU 0IU 6%
Vitamin A 73µg 20µg 6%
Fats 6.73g 10.68g 6%
Vitamin D 1.2µg 0µg 6%
Protein 3.77g 0.84g 6%
Polyunsaturated fat 1.586g 0.911g 5%
Potassium 163mg 8mg 5%
Vitamin B1 0.055mg 0.003mg 4%
Selenium 3.3µg 0.9µg 4%
Calcium 126mg 88mg 4%
Magnesium 15mg 4mg 3%
Cholesterol 8mg 0mg 3%
Saturated fat 2.152g 1.415g 3%
Zinc 0.42mg 0.22mg 2%
Folate 9µg 0µg 2%
Vitamin B6 0.041mg 0.009mg 2%
Choline 14.1mg 10.3mg 1%
Vitamin K 0.6µg 1.4µg 1%
Calories 105kcal 115kcal 1%
Vitamin B3 0.261mg 0.037mg 1%
Vitamin C 0.8mg 0.9mg 0%
Carbs 7.4g 6.26g 0%
Net carbs 7.3g 3.06g N/A
Sugar 4.78g 0g N/A
Manganese 0.024mg 0.02mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0.026mg 0%
Isoleucine 0.198mg 0.031mg 0%
Leucine 0.32mg 0.05mg 0%
Lysine 0.259mg 0.032mg 0%
Methionine 0.082mg 0.012mg 0%
Phenylalanine 0.157mg 0.029mg 0%
Valine 0.219mg 0.038mg 0%
Histidine 0.089mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Olive
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
4%
Olive
Minerals Daily Need Coverage Score
19%
Béchamel sauce
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 0.737g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 407mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3.5)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.