Béchamel sauce vs. Walnut — In-Depth Nutrition Comparison
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Significant differences between béchamel sauce and walnut
- The amount of copper, manganese, vitamin B6, phosphorus, magnesium, iron, fiber, zinc, vitamin B1, and folate in walnut is higher than in béchamel sauce.
- Walnut covers your daily copper needs 175% more than béchamel sauce.
Specific food types used in this comparison are Sauce, homemade, white, thin and Nuts, walnuts, english.
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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 CalciumCalcium | +28.6% |
| Contains more MagnesiumMagnesium | +953.3% |
| Contains more PotassiumPotassium | +170.6% |
| Contains more IronIron | +1285.7% |
| Contains more CopperCopper | +12100% |
| Contains more ZincZinc | +635.7% |
| Contains more PhosphorusPhosphorus | +242.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +14125% |
| Contains more SeleniumSelenium | +48.5% |
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 AVitamin A | +7200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin EVitamin E | +311.8% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B3Vitamin B3 | +331% |
| Contains more Vitamin B5Vitamin B5 | +68.1% |
| Contains more Vitamin B6Vitamin B6 | +1209.8% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more FolateFolate | +988.9% |
| Contains more CholineCholine | +178% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +1881.8% |
| Contains more ProteinProtein | +304% |
| Contains more FatsFats | +868.9% |
| Contains more CarbsCarbs | +85.3% |
| Contains more OtherOther | +23.6% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +234.6% |
| Contains more Poly. FatPolyunsaturated fat | +2874.4% |
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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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.586g | 47.174g | 304% |
| Copper | 0.013mg | 1.586mg | 175% |
| Manganese | 0.024mg | 3.414mg | 147% |
| Fats | 6.73g | 65.21g | 90% |
| Vitamin B6 | 0.041mg | 0.537mg | 38% |
| Phosphorus | 101mg | 346mg | 35% |
| Iron | 0.21mg | 2.91mg | 34% |
| Magnesium | 15mg | 158mg | 34% |
| Calories | 105kcal | 654kcal | 27% |
| Fiber | 0.1g | 6.7g | 26% |
| Vitamin B1 | 0.055mg | 0.341mg | 24% |
| Zinc | 0.42mg | 3.09mg | 24% |
| Protein | 3.77g | 15.23g | 23% |
| Folate | 9µg | 98µg | 22% |
| Saturated fat | 2.152g | 6.126g | 18% |
| Monounsaturated fat | 2.67g | 8.933g | 16% |
| Sodium | 328mg | 2mg | 14% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Potassium | 163mg | 441mg | 8% |
| Vitamin A | 73µg | 1µg | 8% |
| Vitamin D | 49IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin B3 | 0.261mg | 1.125mg | 5% |
| Choline | 14.1mg | 39.2mg | 5% |
| Vitamin B5 | 0.339mg | 0.57mg | 5% |
| Vitamin E | 0.17mg | 0.7mg | 4% |
| Selenium | 3.3µg | 4.9µg | 3% |
| Vitamin B2 | 0.184mg | 0.15mg | 3% |
| Calcium | 126mg | 98mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin K | 0.6µg | 2.7µg | 2% |
| Carbs | 7.4g | 13.71g | 2% |
| Vitamin C | 0.8mg | 1.3mg | 1% |
| Net carbs | 7.3g | 7.01g | N/A |
| Sugar | 4.78g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.046mg | 0.17mg | 0% |
| Threonine | 0.147mg | 0.596mg | 0% |
| Isoleucine | 0.198mg | 0.625mg | 0% |
| Leucine | 0.32mg | 1.17mg | 0% |
| Lysine | 0.259mg | 0.424mg | 0% |
| Methionine | 0.082mg | 0.236mg | 0% |
| Phenylalanine | 0.157mg | 0.711mg | 0% |
| Valine | 0.219mg | 0.753mg | 0% |
| Histidine | 0.089mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
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%
32%
Minerals Daily Need Coverage Score
19%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 326mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 3.974g)
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 - $5)