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  6. Béchamel sauce vs. Whey

Béchamel sauce vs. Whey — In-Depth Nutrition Comparison

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How are béchamel sauce and whey different?

  • Béchamel sauce has more calcium, phosphorus, monounsaturated fat, and polyunsaturated fat than whey.
  • Daily need coverage for sodium for béchamel sauce is 12% higher.
  • Béchamel sauce contains 144 times more polyunsaturated fat than whey. While béchamel sauce contains 1.586g of polyunsaturated fat, whey contains only 0.011g.
  • Whey has less saturated fat.

Sauce, homemade, white, thin and Whey, sweet, fluid are the varieties used in this article.

Infographic

Béchamel sauce vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +168.1%
Contains more IronIron +250%
Contains more CopperCopper +225%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +119.6%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +73.7%
Contains less SodiumSodium -83.5%
~equal in Potassium ~161mg

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%
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +252.7%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin B5Vitamin B5 +13%
Contains more CholineCholine +13.5%
~equal in Vitamin B12 ~0.28µg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Whey DV% diff.
Sodium 328mg 54mg 12%
Polyunsaturated fat 1.586g 0.011g 11%
Fats 6.73g 0.36g 10%
Saturated fat 2.152g 0.23g 9%
Calcium 126mg 47mg 8%
Vitamin A 73µg 3µg 8%
Phosphorus 101mg 46mg 8%
Monounsaturated fat 2.67g 0.1g 6%
Protein 3.77g 0.85g 6%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Calories 105kcal 27kcal 4%
Zinc 0.42mg 0.13mg 3%
Selenium 3.3µg 1.9µg 3%
Iron 0.21mg 0.06mg 2%
Folate 9µg 1µg 2%
Magnesium 15mg 8mg 2%
Cholesterol 8mg 2mg 2%
Vitamin B1 0.055mg 0.036mg 2%
Vitamin B2 0.184mg 0.158mg 2%
Copper 0.013mg 0.004mg 1%
Vitamin B6 0.041mg 0.031mg 1%
Vitamin C 0.8mg 0.1mg 1%
Carbs 7.4g 5.14g 1%
Vitamin B12 0.3µg 0.28µg 1%
Vitamin K 0.6µg 0µg 1%
Vitamin B5 0.339mg 0.383mg 1%
Vitamin B3 0.261mg 0.074mg 1%
Manganese 0.024mg 0.001mg 1%
Vitamin E 0.17mg 0mg 1%
Net carbs 7.3g 5.14g N/A
Potassium 163mg 161mg 0%
Sugar 4.78g 5.14g N/A
Fiber 0.1g 0g 0%
Choline 14.1mg 16mg 0%
Tryptophan 0.046mg 0.013mg 0%
Threonine 0.147mg 0.054mg 0%
Isoleucine 0.198mg 0.047mg 0%
Leucine 0.32mg 0.078mg 0%
Lysine 0.259mg 0.068mg 0%
Methionine 0.082mg 0.016mg 0%
Phenylalanine 0.157mg 0.027mg 0%
Valine 0.219mg 0.046mg 0%
Histidine 0.089mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +343.5%
Contains more FatsFats +1769.4%
Contains more CarbsCarbs +44%
Contains more OtherOther +171.7%
Contains more WaterWater +15.4%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2570%
Contains more Poly. FatPolyunsaturated fat +14318.2%
Contains less Sat. FatSaturated fat -89.3%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.