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  6. Béchamel sauce vs. Orange

Béchamel sauce vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between béchamel sauce and oranges

  • Béchamel sauce has more vitamin B12, phosphorus, vitamin B2, calcium, and vitamin D; however, oranges are higher in vitamin C, fiber, and folate.
  • Oranges cover your daily vitamin C needs 58% more than béchamel sauce.

Food varieties used in this article are Sauce, homemade, white, thin and Oranges, raw, all commercial varieties.

Infographic

Béchamel sauce vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +215%
Contains more IronIron +110%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +621.4%
Contains more SeleniumSelenium +560%
Contains more PotassiumPotassium +11%
Contains more CopperCopper +246.2%
Contains less SodiumSodium -100%
~equal in Manganese ~0.025mg

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +563.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +67.9%
Contains more Vitamin CVitamin C +6550%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more FolateFolate +233.3%
~equal in Vitamin E ~0.18mg
~equal in Vitamin B3 ~0.282mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Orange DV% diff.
Vitamin C 0.8mg 53.2mg 58%
Sodium 328mg 0mg 14%
Vitamin B12 0.3µg 0µg 13%
Phosphorus 101mg 14mg 12%
Vitamin B2 0.184mg 0.04mg 11%
Fats 6.73g 0.12g 10%
Polyunsaturated fat 1.586g 0.025g 10%
Saturated fat 2.152g 0.015g 10%
Calcium 126mg 40mg 9%
Fiber 0.1g 2.4g 9%
Vitamin A 73µg 11µg 7%
Monounsaturated fat 2.67g 0.023g 7%
Vitamin D 1.2µg 0µg 6%
Protein 3.77g 0.94g 6%
Vitamin D 49IU 0IU 6%
Folate 9µg 30µg 5%
Selenium 3.3µg 0.5µg 5%
Copper 0.013mg 0.045mg 4%
Vitamin B1 0.055mg 0.087mg 3%
Calories 105kcal 47kcal 3%
Cholesterol 8mg 0mg 3%
Zinc 0.42mg 0.07mg 3%
Vitamin B5 0.339mg 0.25mg 2%
Carbs 7.4g 11.75g 1%
Iron 0.21mg 0.1mg 1%
Vitamin B6 0.041mg 0.06mg 1%
Potassium 163mg 181mg 1%
Vitamin K 0.6µg 0µg 1%
Magnesium 15mg 10mg 1%
Choline 14.1mg 8.4mg 1%
Net carbs 7.3g 9.35g N/A
Sugar 4.78g 9.35g N/A
Vitamin E 0.17mg 0.18mg 0%
Manganese 0.024mg 0.025mg 0%
Vitamin B3 0.261mg 0.282mg 0%
Tryptophan 0.046mg 0.009mg 0%
Threonine 0.147mg 0.015mg 0%
Isoleucine 0.198mg 0.025mg 0%
Leucine 0.32mg 0.023mg 0%
Lysine 0.259mg 0.047mg 0%
Methionine 0.082mg 0.02mg 0%
Phenylalanine 0.157mg 0.031mg 0%
Valine 0.219mg 0.04mg 0%
Histidine 0.089mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +301.1%
Contains more FatsFats +5508.3%
Contains more OtherOther +227.3%
Contains more CarbsCarbs +58.8%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +11508.7%
Contains more Poly. FatPolyunsaturated fat +6244%
Contains less Sat. FatSaturated fat -99.3%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.