Béchamel sauce vs. Porridge — In-Depth Nutrition Comparison
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How are béchamel sauce and porridge different?
- Béchamel sauce is richer in vitamin B12, phosphorus, vitamin B2, vitamin D, vitamin B5, and vitamin A, while porridge is higher in iron.
- Porridge covers your daily need for iron, 44% more than béchamel sauce.
- Porridge is lower in saturated fat.
Sauce, homemade, white, thin and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +44.8% |
| Contains more PotassiumPotassium | +918.8% |
| Contains more ZincZinc | +223.1% |
| Contains more PhosphorusPhosphorus | +573.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +17.9% |
| Contains more IronIron | +1681% |
| Contains more CopperCopper | +207.7% |
| Contains less SodiumSodium | -98.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +636% |
| Contains more Vitamin B5Vitamin B5 | +377.5% |
| Contains more Vitamin B6Vitamin B6 | +215.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +99.2% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 3.74mg | 44% |
| Sodium | 328mg | 6mg | 14% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Phosphorus | 101mg | 15mg | 12% |
| Vitamin B2 | 0.184mg | 0.025mg | 12% |
| Polyunsaturated fat | 1.586g | 0.114g | 10% |
| Saturated fat | 2.152g | 0.033g | 10% |
| Fats | 6.73g | 0.21g | 10% |
| Vitamin A | 73µg | 0µg | 8% |
| Monounsaturated fat | 2.67g | 0.028g | 7% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Protein | 3.77g | 1.44g | 5% |
| Vitamin B5 | 0.339mg | 0.071mg | 5% |
| Calcium | 126mg | 87mg | 4% |
| Potassium | 163mg | 16mg | 4% |
| Choline | 14.1mg | 3% | |
| Zinc | 0.42mg | 0.13mg | 3% |
| Copper | 0.013mg | 0.04mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Calories | 105kcal | 50kcal | 3% |
| Vitamin B6 | 0.041mg | 0.013mg | 2% |
| Fiber | 0.1g | 0.5g | 2% |
| Vitamin B3 | 0.261mg | 0.52mg | 2% |
| Magnesium | 15mg | 5mg | 2% |
| Folate | 9µg | 12µg | 1% |
| Selenium | 3.3µg | 2.8µg | 1% |
| Manganese | 0.024mg | 0mg | 1% |
| Vitamin E | 0.17mg | 0.02mg | 1% |
| Carbs | 7.4g | 10.52g | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 7.3g | 10.02g | N/A |
| Sugar | 4.78g | 0.03g | N/A |
| Vitamin B1 | 0.055mg | 0.055mg | 0% |
| Vitamin K | 0.6µg | 0.1µg | 0% |
| Tryptophan | 0.046mg | 0.02mg | 0% |
| Threonine | 0.147mg | 0.045mg | 0% |
| Isoleucine | 0.198mg | 0.063mg | 0% |
| Leucine | 0.32mg | 0.11mg | 0% |
| Lysine | 0.259mg | 0.037mg | 0% |
| Methionine | 0.082mg | 0.027mg | 0% |
| Phenylalanine | 0.157mg | 0.078mg | 0% |
| Valine | 0.219mg | 0.07mg | 0% |
| Histidine | 0.089mg | 0.033mg | 0% |
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:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +161.8% |
| Contains more FatsFats | +3104.8% |
| Contains more OtherOther | +554.5% |
| Contains more CarbsCarbs | +42.2% |
~equal in
Water
~87.61g
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
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +9435.7% |
| Contains more Poly. FatPolyunsaturated fat | +1291.2% |
| Contains less Sat. FatSaturated fat | -98.5% |
