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  6. Béchamel sauce vs. Waffle

Béchamel sauce vs. Waffle — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and waffle

  • Béchamel sauce has less selenium, iron, vitamin B1, calcium, phosphorus, vitamin B2, vitamin B3, manganese, and folate.
  • Waffle's daily need coverage for selenium is 78% more.
  • Béchamel sauce is lower in cholesterol.

The food varieties used in the comparison are Sauce, homemade, white, thin and Waffles, plain, prepared from recipe.

Infographic

Béchamel sauce vs Waffle 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%
Waffle
Waffle
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains less SodiumSodium -35.8%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +102.4%
Contains more IronIron +1000%
Contains more CopperCopper +376.9%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +88.1%
Contains more ManganeseManganese +1004.2%
Contains more SeleniumSelenium +1300%
~equal in Potassium ~159mg

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%
Waffle
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +20%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +378.2%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +694.3%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more FolateFolate +411.1%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Waffle DV% diff.
Selenium 3.3µg 46.2µg 78%
Polyunsaturated fat 1.586g 6.785g 35%
Iron 0.21mg 2.31mg 26%
Cholesterol 8mg 69mg 20%
Vitamin B1 0.055mg 0.263mg 17%
Phosphorus 101mg 190mg 13%
Vitamin B2 0.184mg 0.347mg 13%
Calcium 126mg 255mg 13%
Fats 6.73g 14.1g 11%
Vitamin B3 0.261mg 2.073mg 11%
Manganese 0.024mg 0.265mg 10%
Folate 9µg 46µg 9%
Calories 105kcal 291kcal 9%
Carbs 7.4g 32.9g 9%
Protein 3.77g 7.9g 8%
Sodium 328mg 511mg 8%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Copper 0.013mg 0.062mg 5%
Saturated fat 2.152g 2.866g 3%
Choline 14.1mg 3%
Vitamin B5 0.339mg 0.485mg 3%
Vitamin B12 0.3µg 0.25µg 2%
Monounsaturated fat 2.67g 3.521g 2%
Zinc 0.42mg 0.68mg 2%
Magnesium 15mg 19mg 1%
Vitamin B6 0.041mg 0.056mg 1%
Vitamin E 0.17mg 1%
Vitamin A 73µg 65µg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.8mg 0.4mg 0%
Net carbs 7.3g 32.9g N/A
Potassium 163mg 159mg 0%
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.046mg 0.099mg 0%
Threonine 0.147mg 0.289mg 0%
Isoleucine 0.198mg 0.362mg 0%
Leucine 0.32mg 0.63mg 0%
Lysine 0.259mg 0.384mg 0%
Methionine 0.082mg 0.179mg 0%
Phenylalanine 0.157mg 0.395mg 0%
Valine 0.219mg 0.409mg 0%
Histidine 0.089mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +92%
Contains more ProteinProtein +109.5%
Contains more FatsFats +109.5%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +115.3%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -24.9%
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +327.8%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.