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  6. Béchamel sauce vs. Sesame

Béchamel sauce vs. Sesame — In-Depth Nutrition Comparison

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How are béchamel sauce and sesame different?

  • Sesame is higher than béchamel sauce in copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, and selenium.
  • Sesame covers your daily need for copper, 452% more than béchamel sauce.

Sauce, homemade, white, thin and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Béchamel sauce vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +2240%
Contains more CalciumCalcium +673.8%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +6828.6%
Contains more CopperCopper +31300%
Contains more ZincZinc +1745.2%
Contains more PhosphorusPhosphorus +522.8%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +10150%
Contains more SeleniumSelenium +942.4%

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%
Sesame
Sesame
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +578%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +1338.2%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +1629.9%
Contains more Vitamin B6Vitamin B6 +1826.8%
Contains more FolateFolate +977.8%
Contains more CholineCholine +81.6%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Sesame DV% diff.
Copper 0.013mg 4.082mg 452%
Iron 0.21mg 14.55mg 179%
Polyunsaturated fat 1.586g 21.773g 135%
Manganese 0.024mg 2.46mg 106%
Calcium 126mg 975mg 85%
Magnesium 15mg 351mg 80%
Phosphorus 101mg 629mg 75%
Zinc 0.42mg 7.75mg 67%
Fats 6.73g 49.67g 66%
Vitamin B1 0.055mg 0.791mg 61%
Vitamin B6 0.041mg 0.79mg 58%
Selenium 3.3µg 34.4µg 57%
Fiber 0.1g 11.8g 47%
Monounsaturated fat 2.67g 18.759g 40%
Protein 3.77g 17.73g 28%
Vitamin B3 0.261mg 4.515mg 27%
Calories 105kcal 573kcal 23%
Folate 9µg 97µg 22%
Saturated fat 2.152g 6.957g 22%
Sodium 328mg 11mg 14%
Vitamin B12 0.3µg 0µg 13%
Potassium 163mg 468mg 9%
Vitamin A 73µg 0µg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.05mg 6%
Vitamin B2 0.184mg 0.247mg 5%
Carbs 7.4g 23.45g 5%
Cholesterol 8mg 0mg 3%
Choline 14.1mg 25.6mg 2%
Vitamin C 0.8mg 0mg 1%
Vitamin E 0.17mg 0.25mg 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 7.3g 11.65g N/A
Sugar 4.78g 0.3g N/A
Tryptophan 0.046mg 0.388mg 0%
Threonine 0.147mg 0.736mg 0%
Isoleucine 0.198mg 0.763mg 0%
Leucine 0.32mg 1.358mg 0%
Lysine 0.259mg 0.569mg 0%
Methionine 0.082mg 0.586mg 0%
Phenylalanine 0.157mg 0.94mg 0%
Valine 0.219mg 0.99mg 0%
Histidine 0.089mg 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1619.8%
Contains more ProteinProtein +370.3%
Contains more FatsFats +638%
Contains more CarbsCarbs +216.9%
Contains more OtherOther +209.7%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +602.6%
Contains more Poly. FatPolyunsaturated fat +1272.8%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.