Béchamel sauce vs. Flax seeds — In-Depth Nutrition Comparison
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A recap on differences between béchamel sauce and flax seeds
- Béchamel sauce has less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
- Flax seeds cover your daily copper needs 134% more than béchamel sauce.
Food varieties used in this article are Sauce, homemade, white, thin and Seeds, flaxseed.
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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 | +2513.3% |
| Contains more CalciumCalcium | +102.4% |
| Contains more PotassiumPotassium | +398.8% |
| Contains more IronIron | +2628.6% |
| Contains more CopperCopper | +9284.6% |
| Contains more ZincZinc | +933.3% |
| Contains more PhosphorusPhosphorus | +535.6% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +10241.7% |
| Contains more SeleniumSelenium | +669.7% |
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.
| Contains more Vitamin CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +82.4% |
| Contains more Vitamin B1Vitamin B1 | +2889.1% |
| Contains more Vitamin B3Vitamin B3 | +1080.1% |
| Contains more Vitamin B5Vitamin B5 | +190.6% |
| Contains more Vitamin B6Vitamin B6 | +1053.7% |
| Contains more Vitamin KVitamin K | +616.7% |
| Contains more FolateFolate | +866.7% |
| Contains more CholineCholine | +458.2% |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +1058.9% |
| Contains more ProteinProtein | +385.1% |
| Contains more FatsFats | +526.4% |
| Contains more CarbsCarbs | +290.3% |
| Contains more OtherOther | +157.6% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -41.3% |
| Contains more Mono. FatMonounsaturated fat | +181.9% |
| Contains more Poly. FatPolyunsaturated fat | +1711.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.586g | 28.73g | 181% |
| Copper | 0.013mg | 1.22mg | 134% |
| Vitamin B1 | 0.055mg | 1.644mg | 132% |
| Fiber | 0.1g | 27.3g | 109% |
| Manganese | 0.024mg | 2.482mg | 107% |
| Magnesium | 15mg | 392mg | 90% |
| Phosphorus | 101mg | 642mg | 77% |
| Iron | 0.21mg | 5.73mg | 69% |
| Fats | 6.73g | 42.16g | 55% |
| Selenium | 3.3µg | 25.4µg | 40% |
| Zinc | 0.42mg | 4.34mg | 36% |
| Vitamin B6 | 0.041mg | 0.473mg | 33% |
| Protein | 3.77g | 18.29g | 29% |
| Calories | 105kcal | 534kcal | 21% |
| Folate | 9µg | 87µg | 20% |
| Potassium | 163mg | 813mg | 19% |
| Vitamin B3 | 0.261mg | 3.08mg | 18% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Calcium | 126mg | 255mg | 13% |
| Sodium | 328mg | 30mg | 13% |
| Vitamin B5 | 0.339mg | 0.985mg | 13% |
| Monounsaturated fat | 2.67g | 7.527g | 12% |
| Choline | 14.1mg | 78.7mg | 12% |
| Vitamin A | 73µg | 0µg | 8% |
| Saturated fat | 2.152g | 3.663g | 7% |
| Carbs | 7.4g | 28.88g | 7% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin K | 0.6µg | 4.3µg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin B2 | 0.184mg | 0.161mg | 2% |
| Vitamin E | 0.17mg | 0.31mg | 1% |
| Vitamin C | 0.8mg | 0.6mg | 0% |
| Net carbs | 7.3g | 1.58g | N/A |
| Sugar | 4.78g | 1.55g | N/A |
| Tryptophan | 0.046mg | 0.297mg | 0% |
| Threonine | 0.147mg | 0.766mg | 0% |
| Isoleucine | 0.198mg | 0.896mg | 0% |
| Leucine | 0.32mg | 1.235mg | 0% |
| Lysine | 0.259mg | 0.862mg | 0% |
| Methionine | 0.082mg | 0.37mg | 0% |
| Phenylalanine | 0.157mg | 0.957mg | 0% |
| Valine | 0.219mg | 1.072mg | 0% |
| Histidine | 0.089mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
62%
Minerals Daily Need Coverage Score
19%
191%
Comparison summary
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 3.23g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 298mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 1.511g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $3)
Which food is richer in vitamins?
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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.