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  6. Béchamel sauce vs. Pumpkin

Béchamel sauce vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between Béchamel sauce and Pumpkin?

  • Béchamel sauce is higher in Vitamin B12, Calcium, Vitamin D, and Phosphorus, yet Pumpkin is higher in Vitamin A RAE, Copper, Vitamin C, and Iron.
  • Pumpkin's daily need coverage for Vitamin A RAE is 39% more.
  • The amount of Sodium in Pumpkin is lower.

We used Sauce, homemade, white, thin and Pumpkin, raw types in this article.

Infographic

Béchamel sauce vs Pumpkin 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.
Béchamel sauce
Béchamel sauce
5
:
5
Pumpkin
Pumpkin
Contains more Calcium +500%
Contains more Magnesium +25%
Contains more Phosphorus +129.5%
Contains more Zinc +31.3%
Contains more Selenium +1000%
Contains more Iron +281%
Contains more Potassium +108.6%
Contains less Sodium -99.7%
Contains more Copper +876.9%
Contains more Manganese +420.8%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +500%
Contains more Magnesium +25%
Contains more Phosphorus +129.5%
Contains more Zinc +31.3%
Contains more Selenium +1000%
Contains more Iron +281%
Contains more Potassium +108.6%
Contains less Sodium -99.7%
Contains more Copper +876.9%
Contains more Manganese +420.8%

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.
Béchamel sauce
Béchamel sauce
5
:
7
Pumpkin
Pumpkin
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3149.2%
Contains more Vitamin E +523.5%
Contains more Vitamin C +1025%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +77.8%
Contains more Vitamin K +83.3%
Equal in Vitamin B1 - 0.05
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3149.2%
Contains more Vitamin E +523.5%
Contains more Vitamin C +1025%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +77.8%
Contains more Vitamin K +83.3%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
4
:
1
Pumpkin
Pumpkin
Contains more Protein +277%
Contains more Fats +6630%
Contains more Carbs +13.8%
Contains more Other +80%
Contains more Water +13.6%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +277%
Contains more Fats +6630%
Contains more Carbs +13.8%
Contains more Other +80%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +20438.5%
Contains more Polyunsaturated fat +31620%
Contains less Saturated Fat -97.6%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +20438.5%
Contains more Polyunsaturated fat +31620%
Contains less Saturated Fat -97.6%

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 Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pumpkin Opinion
Net carbs 7.3g 6g Béchamel sauce
Protein 3.77g 1g Béchamel sauce
Fats 6.73g 0.1g Béchamel sauce
Carbs 7.4g 6.5g Béchamel sauce
Calories 105kcal 26kcal Béchamel sauce
Sugar 4.78g 2.76g Pumpkin
Fiber 0.1g 0.5g Pumpkin
Calcium 126mg 21mg Béchamel sauce
Iron 0.21mg 0.8mg Pumpkin
Magnesium 15mg 12mg Béchamel sauce
Phosphorus 101mg 44mg Béchamel sauce
Potassium 163mg 340mg Pumpkin
Sodium 328mg 1mg Pumpkin
Zinc 0.42mg 0.32mg Béchamel sauce
Copper 0.013mg 0.127mg Pumpkin
Manganese 0.024mg 0.125mg Pumpkin
Selenium 3.3µg 0.3µg Béchamel sauce
Vitamin A 262IU 8513IU Pumpkin
Vitamin A RAE 73µg 426µg Pumpkin
Vitamin E 0.17mg 1.06mg Pumpkin
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 9mg Pumpkin
Vitamin B1 0.055mg 0.05mg Béchamel sauce
Vitamin B2 0.184mg 0.11mg Béchamel sauce
Vitamin B3 0.261mg 0.6mg Pumpkin
Vitamin B5 0.339mg 0.298mg Béchamel sauce
Vitamin B6 0.041mg 0.061mg Pumpkin
Folate 9µg 16µg Pumpkin
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 1.1µg Pumpkin
Tryptophan 0.046mg 0.012mg Béchamel sauce
Threonine 0.147mg 0.029mg Béchamel sauce
Isoleucine 0.198mg 0.031mg Béchamel sauce
Leucine 0.32mg 0.046mg Béchamel sauce
Lysine 0.259mg 0.054mg Béchamel sauce
Methionine 0.082mg 0.011mg Béchamel sauce
Phenylalanine 0.157mg 0.032mg Béchamel sauce
Valine 0.219mg 0.035mg Béchamel sauce
Histidine 0.089mg 0.016mg Béchamel sauce
Cholesterol 8mg 0mg Pumpkin
Saturated Fat 2.152g 0.052g Pumpkin
Monounsaturated Fat 2.67g 0.013g Béchamel sauce
Polyunsaturated fat 1.586g 0.005g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Béchamel sauce
55%
Pumpkin
Minerals Daily Need Coverage Score
19%
Béchamel sauce
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 2.1g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 52)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.