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  6. Béchamel sauce vs. Pumpkin seeds

Béchamel sauce vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are béchamel sauce and pumpkin seeds different?

  • Béchamel sauce is richer in vitamin B12 and vitamin B2, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 90% more than béchamel sauce.
  • Pumpkin seeds are lower in sodium.

Sauce, homemade, white, thin and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Béchamel sauce vs Pumpkin seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +129.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more PotassiumPotassium +463.8%
Contains more IronIron +1476.2%
Contains more CopperCopper +5207.7%
Contains more ZincZinc +2352.4%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +1966.7%
~equal in Phosphorus ~92mg

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%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B5Vitamin B5 +505.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B6 ~0.037mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pumpkin seeds DV% diff.
Zinc 0.42mg 10.3mg 90%
Copper 0.013mg 0.69mg 75%
Fiber 0.1g 18.4g 73%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 1.586g 8.844g 48%
Iron 0.21mg 3.31mg 39%
Protein 3.77g 18.55g 30%
Potassium 163mg 919mg 22%
Manganese 0.024mg 0.496mg 21%
Fats 6.73g 19.4g 19%
Calories 105kcal 446kcal 17%
Carbs 7.4g 53.75g 15%
Vitamin B12 0.3µg 0µg 13%
Sodium 328mg 18mg 13%
Vitamin B2 0.184mg 0.052mg 10%
Monounsaturated fat 2.67g 6.032g 8%
Vitamin A 73µg 3µg 8%
Calcium 126mg 55mg 7%
Saturated fat 2.152g 3.67g 7%
Vitamin B5 0.339mg 0.056mg 6%
Selenium 3.3µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Choline 14.1mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.055mg 0.034mg 2%
Vitamin C 0.8mg 0.3mg 1%
Vitamin E 0.17mg 1%
Phosphorus 101mg 92mg 1%
Vitamin K 0.6µg 1%
Net carbs 7.3g 35.35g N/A
Sugar 4.78g N/A
Vitamin B3 0.261mg 0.286mg 0%
Vitamin B6 0.041mg 0.037mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.046mg 0.326mg 0%
Threonine 0.147mg 0.683mg 0%
Isoleucine 0.198mg 0.956mg 0%
Leucine 0.32mg 1.572mg 0%
Lysine 0.259mg 1.386mg 0%
Methionine 0.082mg 0.417mg 0%
Phenylalanine 0.157mg 0.924mg 0%
Valine 0.219mg 1.491mg 0%
Histidine 0.089mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1692.4%
Contains more ProteinProtein +392%
Contains more FatsFats +188.3%
Contains more CarbsCarbs +626.4%
Contains more OtherOther +163.9%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +125.9%
Contains more Poly. FatPolyunsaturated fat +457.6%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.