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  6. Béchamel sauce vs. Saltine cracker (includes oyster, soda, soup)

Béchamel sauce vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and saltine cracker (includes oyster, soda, soup)

  • Béchamel sauce has less iron, vitamin B1, vitamin B3, folate, manganese, vitamin B2, vitamin K, copper, and selenium than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 67% more than béchamel sauce.
  • Béchamel sauce has less sodium.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Crackers, saltines (includes oyster, soda, soup).

Infographic

Béchamel sauce vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +563.2%
Contains less SodiumSodium -65.1%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +2552.4%
Contains more CopperCopper +969.2%
Contains more ZincZinc +64.3%
Contains more ManganeseManganese +2758.3%
Contains more SeleniumSelenium +212.1%
~equal in Potassium ~152mg
~equal in Phosphorus ~102mg

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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more Vitamin EVitamin E +576.5%
Contains more Vitamin B1Vitamin B1 +1176.4%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +2368.2%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +18.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.21mg 5.57mg 67%
Vitamin B1 0.055mg 0.702mg 54%
Vitamin B3 0.261mg 6.442mg 39%
Folate 9µg 134µg 31%
Manganese 0.024mg 0.686mg 29%
Starch 67.83g 28%
Sodium 328mg 941mg 27%
Vitamin B2 0.184mg 0.487mg 23%
Polyunsaturated fat 1.586g 4.835g 22%
Carbs 7.4g 74.05g 22%
Vitamin K 0.6µg 25.4µg 21%
Calories 105kcal 418kcal 16%
Copper 0.013mg 0.139mg 14%
Selenium 3.3µg 10.3µg 13%
Protein 3.77g 9.46g 11%
Fiber 0.1g 2.8g 11%
Calcium 126mg 19mg 11%
Vitamin B12 0.3µg 0.09µg 9%
Vitamin A 73µg 1µg 8%
Vitamin E 0.17mg 1.15mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.536mg 4%
Fats 6.73g 8.64g 3%
Vitamin B6 0.041mg 0.086mg 3%
Cholesterol 8mg 0mg 3%
Saturated fat 2.152g 1.653g 2%
Monounsaturated fat 2.67g 1.986g 2%
Magnesium 15mg 23mg 2%
Zinc 0.42mg 0.69mg 2%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 71.25g N/A
Potassium 163mg 152mg 0%
Sugar 4.78g 1.29g N/A
Phosphorus 101mg 102mg 0%
Trans fat 0.167g N/A
Choline 14.1mg 16.7mg 0%
Tryptophan 0.046mg 0.116mg 0%
Threonine 0.147mg 0.268mg 0%
Isoleucine 0.198mg 0.333mg 0%
Leucine 0.32mg 0.652mg 0%
Lysine 0.259mg 0.172mg 0%
Methionine 0.082mg 0.147mg 0%
Phenylalanine 0.157mg 0.45mg 0%
Valine 0.219mg 0.399mg 0%
Histidine 0.089mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1497.2%
Contains more ProteinProtein +150.9%
Contains more FatsFats +28.4%
Contains more CarbsCarbs +900.7%
Contains more OtherOther +94.4%

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% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +34.4%
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +204.9%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.