Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Béchamel sauce vs. Walnut — In-Depth Nutrition Comparison

Compare

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.

Infographic

Béchamel sauce vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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.
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%
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Walnut
4
15% 65% 14% 4% 2%
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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Walnut
2
10% 14% 76%
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.
Béchamel sauce Walnut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Walnut 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?

ok
ok
is better in case of low diet
Béchamel sauce Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Béchamel sauce
32%
Walnut
Minerals Daily Need Coverage Score
19%
Béchamel sauce
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 326mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 3.974g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.