Béchamel sauce vs. Omelette — In-Depth Nutrition Comparison
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A recap on differences between béchamel sauce and omelette
- Béchamel sauce has more calcium; however, omelette is higher in choline, selenium, vitamin B12, vitamin B5, iron, vitamin B2, phosphorus, and vitamin B6.
- Omelette covers your daily cholesterol needs 102% more than béchamel sauce.
- Omelette contains 3 times less calcium than béchamel sauce. Béchamel sauce contains 126mg of calcium, while omelette contains 48mg.
- Béchamel sauce has less cholesterol.
Food varieties used in this article are Sauce, homemade, white, thin and Egg, whole, cooked, omelet.
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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.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +39.3% |
| Contains more IronIron | +604.8% |
| Contains more CopperCopper | +384.6% |
| Contains more ZincZinc | +159.5% |
| Contains more PhosphorusPhosphorus | +65.3% |
| Contains less SodiumSodium | -52.7% |
| Contains more SeleniumSelenium | +681.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +307.8% |
| Contains more Vitamin AVitamin A | +135.6% |
| Contains more Vitamin EVitamin E | +658.8% |
| Contains more Vitamin DVitamin D | +41.7% |
| Contains more Vitamin B2Vitamin B2 | +109.8% |
| Contains more Vitamin B5Vitamin B5 | +280.2% |
| Contains more Vitamin B6Vitamin B6 | +248.8% |
| Contains more Vitamin B12Vitamin B12 | +153.3% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +1656% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 8mg | 313mg | 102% |
| Choline | 14.1mg | 247.6mg | 42% |
| Selenium | 3.3µg | 25.8µg | 41% |
| Vitamin B5 | 0.339mg | 1.289mg | 19% |
| Vitamin B12 | 0.3µg | 0.76µg | 19% |
| Iron | 0.21mg | 1.48mg | 16% |
| Vitamin B2 | 0.184mg | 0.386mg | 16% |
| Protein | 3.77g | 10.57g | 14% |
| Vitamin A | 73µg | 172µg | 11% |
| Phosphorus | 101mg | 167mg | 9% |
| Vitamin B6 | 0.041mg | 0.143mg | 8% |
| Calcium | 126mg | 48mg | 8% |
| Folate | 9µg | 39µg | 8% |
| Polyunsaturated fat | 1.586g | 2.712g | 8% |
| Sodium | 328mg | 155mg | 8% |
| Fats | 6.73g | 11.66g | 8% |
| Vitamin E | 0.17mg | 1.29mg | 7% |
| Zinc | 0.42mg | 1.09mg | 6% |
| Copper | 0.013mg | 0.063mg | 6% |
| Monounsaturated fat | 2.67g | 4.843g | 5% |
| Saturated fat | 2.152g | 3.319g | 5% |
| Vitamin D | 49IU | 69IU | 3% |
| Vitamin D | 1.2µg | 1.7µg | 3% |
| Vitamin K | 0.6µg | 4.5µg | 3% |
| Calories | 105kcal | 154kcal | 2% |
| Carbs | 7.4g | 0.64g | 2% |
| Vitamin B1 | 0.055mg | 0.034mg | 2% |
| Vitamin B3 | 0.261mg | 0.064mg | 1% |
| Potassium | 163mg | 117mg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 7.3g | 0.64g | N/A |
| Sugar | 4.78g | 0.31g | N/A |
| Fiber | 0.1g | 0g | 0% |
| Manganese | 0.024mg | 0.024mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.046mg | 0.14mg | 0% |
| Threonine | 0.147mg | 0.467mg | 0% |
| Isoleucine | 0.198mg | 0.565mg | 0% |
| Leucine | 0.32mg | 0.913mg | 0% |
| Lysine | 0.259mg | 0.767mg | 0% |
| Methionine | 0.082mg | 0.319mg | 0% |
| Phenylalanine | 0.157mg | 0.572mg | 0% |
| Valine | 0.219mg | 0.722mg | 0% |
| Histidine | 0.089mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more CarbsCarbs | +1056.3% |
| Contains more OtherOther | +44% |
| Contains more ProteinProtein | +180.4% |
| Contains more FatsFats | +73.3% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains less Sat. FatSaturated fat | -35.2% |
| Contains more Mono. FatMonounsaturated fat | +81.4% |
| Contains more Poly. FatPolyunsaturated fat | +71% |
