Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Béchamel sauce
  5. Compare
  6. Béchamel sauce vs. Chia seeds

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

Compare

Differences between béchamel sauce and chia seeds

  • Béchamel sauce contains less fiber, manganese, phosphorus, copper, selenium, iron, magnesium, vitamin B3, calcium, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 137% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Seeds, chia seeds, dried.

Infographic

Béchamel sauce vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +400.8%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +3576.2%
Contains more CopperCopper +7007.7%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +751.5%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +11245.8%
Contains more SeleniumSelenium +1572.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +1027.3%
Contains more Vitamin B3Vitamin B3 +3283.1%
Contains more FolateFolate +444.4%
~equal in Vitamin B2 ~0.17mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Chia seeds DV% diff.
Polyunsaturated fat 1.586g 23.665g 147%
Fiber 0.1g 34.4g 137%
Manganese 0.024mg 2.723mg 117%
Phosphorus 101mg 860mg 108%
Copper 0.013mg 0.924mg 101%
Selenium 3.3µg 55.2µg 94%
Iron 0.21mg 7.72mg 94%
Magnesium 15mg 335mg 76%
Vitamin B3 0.261mg 8.83mg 54%
Calcium 126mg 631mg 51%
Vitamin B1 0.055mg 0.62mg 47%
Zinc 0.42mg 4.58mg 38%
Fats 6.73g 30.74g 37%
Protein 3.77g 16.54g 26%
Calories 105kcal 486kcal 19%
Sodium 328mg 16mg 14%
Vitamin B12 0.3µg 0µg 13%
Carbs 7.4g 42.12g 12%
Folate 9µg 49µg 10%
Vitamin A 73µg 8%
Potassium 163mg 407mg 7%
Vitamin B5 0.339mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Saturated fat 2.152g 3.33g 5%
Choline 14.1mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B6 0.041mg 3%
Vitamin E 0.17mg 0.5mg 2%
Monounsaturated fat 2.67g 2.309g 1%
Vitamin K 0.6µg 1%
Vitamin C 0.8mg 1.6mg 1%
Vitamin B2 0.184mg 0.17mg 1%
Net carbs 7.3g 7.72g N/A
Sugar 4.78g N/A
Trans fat 0.14g N/A
Tryptophan 0.046mg 0.436mg 0%
Threonine 0.147mg 0.709mg 0%
Isoleucine 0.198mg 0.801mg 0%
Leucine 0.32mg 1.371mg 0%
Lysine 0.259mg 0.97mg 0%
Methionine 0.082mg 0.588mg 0%
Phenylalanine 0.157mg 1.016mg 0%
Valine 0.219mg 0.95mg 0%
Histidine 0.089mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1290.7%
Contains more ProteinProtein +338.7%
Contains more FatsFats +356.8%
Contains more CarbsCarbs +469.2%
Contains more OtherOther +233.3%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -35.4%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +1392.1%

People also compare

Béchamel sauce
Béchamel sauce vs Fish sauce
Fish sauce
Béchamel sauce
Béchamel sauce vs Hot sauce
Hot sauce
Béchamel sauce
Béchamel sauce vs Barbecue sauce
Barbecue sauce
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.