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  6. Béchamel sauce vs. Yogurt

Béchamel sauce vs. Yogurt — In-Depth Nutrition Comparison

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Differences between béchamel sauce and yogurt

  • Béchamel sauce has more vitamin D, vitamin A, monounsaturated fat, and polyunsaturated fat, while yogurt has more vitamin B12, selenium, and vitamin B2.
  • Yogurt's daily need coverage for vitamin B12 is 19% higher.
  • The amount of saturated fat in yogurt is lower.

The food types used in this comparison are Sauce, homemade, white, thin and Yogurt, Greek, plain, nonfat.

Infographic

Béchamel sauce vs Yogurt 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%
Yogurt
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +14.5%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +200%
Contains more ManganeseManganese +166.7%
Contains more CopperCopper +30.8%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +33.7%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +193.9%

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%
Yogurt
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +139.1%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin B12Vitamin B12 +150%
~equal in Vitamin B5 ~0.331mg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Yogurt DV% diff.
Vitamin B12 0.3µg 0.75µg 19%
Protein 3.77g 10.19g 13%
Sodium 328mg 36mg 13%
Selenium 3.3µg 9.7µg 12%
Fats 6.73g 0.39g 10%
Polyunsaturated fat 1.586g 0.012g 10%
Saturated fat 2.152g 0.117g 9%
Vitamin A 73µg 1µg 8%
Monounsaturated fat 2.67g 0.053g 7%
Vitamin B2 0.184mg 0.278mg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 101mg 135mg 5%
Vitamin B1 0.055mg 0.023mg 3%
Vitamin B6 0.041mg 0.063mg 2%
Calories 105kcal 59kcal 2%
Iron 0.21mg 0.07mg 2%
Calcium 126mg 110mg 2%
Zinc 0.42mg 0.52mg 1%
Vitamin C 0.8mg 0mg 1%
Folate 9µg 7µg 1%
Vitamin K 0.6µg 0µg 1%
Cholesterol 8mg 5mg 1%
Magnesium 15mg 11mg 1%
Carbs 7.4g 3.6g 1%
Potassium 163mg 141mg 1%
Manganese 0.024mg 0.009mg 1%
Vitamin E 0.17mg 0.01mg 1%
Net carbs 7.3g 3.6g N/A
Sugar 4.78g 3.24g N/A
Fiber 0.1g 0g 0%
Copper 0.013mg 0.017mg 0%
Vitamin B3 0.261mg 0.208mg 0%
Vitamin B5 0.339mg 0.331mg 0%
Trans fat 0.006g N/A
Choline 14.1mg 15.1mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1625.6%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +100%
Contains more ProteinProtein +170.3%
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +4937.7%
Contains more Poly. FatPolyunsaturated fat +13116.7%
Contains less Sat. FatSaturated fat -94.6%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.