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  6. Béchamel sauce vs. Wheat

Béchamel sauce vs. Wheat — In-Depth Nutrition Comparison

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Differences between Béchamel sauce and Wheat

  • Béchamel sauce contains less Selenium, Manganese, Copper, Phosphorus, Iron, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B6 than Wheat .
  • Wheat 's daily need coverage for Selenium is 157% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Wheat, durum.

Infographic

Béchamel sauce vs Wheat 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.
Béchamel sauce
Béchamel sauce
1
:
9
Wheat
Wheat
Contains more Calcium +270.6%
Contains more Iron +1576.2%
Contains more Magnesium +860%
Contains more Phosphorus +403%
Contains more Potassium +164.4%
Contains less Sodium -99.4%
Contains more Zinc +890.5%
Contains more Copper +4153.8%
Contains more Manganese +12450%
Contains more Selenium +2609.1%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +270.6%
Contains more Iron +1576.2%
Contains more Magnesium +860%
Contains more Phosphorus +403%
Contains more Potassium +164.4%
Contains less Sodium -99.4%
Contains more Zinc +890.5%
Contains more Copper +4153.8%
Contains more Manganese +12450%
Contains more Selenium +2609.1%

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.
Béchamel sauce
Béchamel sauce
7
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +661.8%
Contains more Vitamin B3 +2481.6%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +922%
Contains more Folate +377.8%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +661.8%
Contains more Vitamin B3 +2481.6%
Contains more Vitamin B5 +175.8%
Contains more Vitamin B6 +922%
Contains more Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
3
Wheat
Wheat
Contains more Fats +172.5%
Contains more Water +637.3%
Contains more Protein +262.9%
Contains more Carbs +861.2%
Contains more Other +23.6%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Fats +172.5%
Contains more Water +637.3%
Contains more Protein +262.9%
Contains more Carbs +861.2%
Contains more Other +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +676.2%
Contains more Polyunsaturated fat +62.2%
Contains less Saturated Fat -78.9%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +676.2%
Contains more Polyunsaturated fat +62.2%
Contains less Saturated Fat -78.9%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wheat Opinion
Net carbs 7.3g 71.13g Wheat
Protein 3.77g 13.68g Wheat
Fats 6.73g 2.47g Béchamel sauce
Carbs 7.4g 71.13g Wheat
Calories 105kcal 339kcal Wheat
Sugar 4.78g Wheat
Fiber 0.1g Béchamel sauce
Calcium 126mg 34mg Béchamel sauce
Iron 0.21mg 3.52mg Wheat
Magnesium 15mg 144mg Wheat
Phosphorus 101mg 508mg Wheat
Potassium 163mg 431mg Wheat
Sodium 328mg 2mg Wheat
Zinc 0.42mg 4.16mg Wheat
Copper 0.013mg 0.553mg Wheat
Manganese 0.024mg 3.012mg Wheat
Selenium 3.3µg 89.4µg Wheat
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.419mg Wheat
Vitamin B2 0.184mg 0.121mg Béchamel sauce
Vitamin B3 0.261mg 6.738mg Wheat
Vitamin B5 0.339mg 0.935mg Wheat
Vitamin B6 0.041mg 0.419mg Wheat
Folate 9µg 43µg Wheat
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg 0.176mg Wheat
Threonine 0.147mg 0.366mg Wheat
Isoleucine 0.198mg 0.533mg Wheat
Leucine 0.32mg 0.934mg Wheat
Lysine 0.259mg 0.303mg Wheat
Methionine 0.082mg 0.221mg Wheat
Phenylalanine 0.157mg 0.681mg Wheat
Valine 0.219mg 0.594mg Wheat
Histidine 0.089mg 0.322mg Wheat
Cholesterol 8mg 0mg Wheat
Saturated Fat 2.152g 0.454g Wheat
Monounsaturated Fat 2.67g 0.344g Béchamel sauce
Polyunsaturated fat 1.586g 0.978g Béchamel sauce

Which food is preferable for your diet?

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

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
16%
Béchamel sauce
37%
Wheat
Minerals Daily Need Coverage Score
19%
Béchamel sauce
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.698g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 50)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.4)
Which food is richer in vitamins?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.