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  6. Béchamel sauce vs. Flour

Béchamel sauce vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and flour?

  • Béchamel sauce is richer in vitamin B12, yet flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, manganese, vitamin B2, and copper.
  • Flour's daily need coverage for vitamin B1 is 61% higher.
  • Flour contains less sodium.

We used Sauce, homemade, white, thin and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Béchamel sauce vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +740%
Contains more PotassiumPotassium +52.3%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +2109.5%
Contains more CopperCopper +1007.7%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2741.7%
Contains more SeleniumSelenium +927.3%
~equal in Phosphorus ~108mg

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +35.6%
Contains more Vitamin B1Vitamin B1 +1327.3%
Contains more Vitamin B2Vitamin B2 +168.5%
Contains more Vitamin B3Vitamin B3 +2162.1%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more FolateFolate +1933.3%
~equal in Vitamin B6 ~0.044mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Flour DV% diff.
Vitamin B1 0.055mg 0.785mg 61%
Selenium 3.3µg 33.9µg 56%
Iron 0.21mg 4.64mg 55%
Folate 9µg 183µg 44%
Vitamin B3 0.261mg 5.904mg 35%
Manganese 0.024mg 0.682mg 29%
Vitamin B2 0.184mg 0.494mg 24%
Carbs 7.4g 76.31g 23%
Copper 0.013mg 0.144mg 15%
Sodium 328mg 2mg 14%
Vitamin B12 0.3µg 0µg 13%
Protein 3.77g 10.33g 13%
Calories 105kcal 364kcal 13%
Calcium 126mg 15mg 11%
Fiber 0.1g 2.7g 10%
Fats 6.73g 0.98g 9%
Saturated fat 2.152g 0.155g 9%
Polyunsaturated fat 1.586g 0.413g 8%
Vitamin A 73µg 0µg 8%
Monounsaturated fat 2.67g 0.087g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Zinc 0.42mg 0.7mg 3%
Cholesterol 8mg 0mg 3%
Potassium 163mg 107mg 2%
Magnesium 15mg 22mg 2%
Vitamin B5 0.339mg 0.438mg 2%
Choline 14.1mg 10.4mg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin E 0.17mg 0.06mg 1%
Phosphorus 101mg 108mg 1%
Net carbs 7.3g 73.61g N/A
Sugar 4.78g 0.27g N/A
Vitamin B6 0.041mg 0.044mg 0%
Vitamin K 0.6µg 0.3µg 0%
Tryptophan 0.046mg 0.127mg 0%
Threonine 0.147mg 0.281mg 0%
Isoleucine 0.198mg 0.357mg 0%
Leucine 0.32mg 0.71mg 0%
Lysine 0.259mg 0.228mg 0%
Methionine 0.082mg 0.183mg 0%
Phenylalanine 0.157mg 0.52mg 0%
Valine 0.219mg 0.415mg 0%
Histidine 0.089mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +586.7%
Contains more WaterWater +576.7%
Contains more OtherOther +213%
Contains more ProteinProtein +174%
Contains more CarbsCarbs +931.2%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2969%
Contains more Poly. FatPolyunsaturated fat +284%
Contains less Sat. FatSaturated fat -92.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.