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  6. Béchamel sauce vs. Yolk

Béchamel sauce vs. Yolk — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and yolk

  • The amount of choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, iron, and vitamin D in yolk is higher than in béchamel sauce.
  • Yolk covers your daily cholesterol needs 359% more than béchamel sauce.
  • Béchamel sauce contains less saturated fat.

Specific food types used in this comparison are Sauce, homemade, white, thin and Egg, yolk, raw, fresh.

Infographic

Béchamel sauce vs Yolk 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%
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +1200%
Contains more CopperCopper +492.3%
Contains more ZincZinc +447.6%
Contains more PhosphorusPhosphorus +286.1%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +129.2%
Contains more SeleniumSelenium +1597%
~equal in Calcium ~129mg

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%
Yolk
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +987.5%
Contains more Vitamin AVitamin A +421.9%
Contains more Vitamin EVitamin E +1417.6%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +187%
Contains more Vitamin B5Vitamin B5 +782%
Contains more Vitamin B6Vitamin B6 +753.7%
Contains more Vitamin B12Vitamin B12 +550%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +5717%

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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +106.1%
Contains more WaterWater +54.2%
Contains more ProteinProtein +320.7%
Contains more FatsFats +294.4%
Contains more OtherOther +18.1%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +339.6%
Contains more Poly. FatPolyunsaturated fat +165.1%

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 Yolk
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Béchamel sauce Yolk DV% diff.
Cholesterol 8mg 1085mg 359%
Choline 14.1mg 820.2mg 147%
Selenium 3.3µg 56µg 96%
Vitamin B12 0.3µg 1.95µg 69%
Vitamin B5 0.339mg 2.99mg 53%
Phosphorus 101mg 390mg 41%
Vitamin A 73µg 381µg 34%
Saturated fat 2.152g 9.551g 34%
Folate 9µg 146µg 34%
Iron 0.21mg 2.73mg 32%
Fats 6.73g 26.54g 30%
Vitamin B2 0.184mg 0.528mg 26%
Protein 3.77g 15.86g 24%
Vitamin B6 0.041mg 0.35mg 24%
Monounsaturated fat 2.67g 11.738g 23%
Vitamin D 49IU 218IU 21%
Vitamin D 1.2µg 5.4µg 21%
Zinc 0.42mg 2.3mg 17%
Polyunsaturated fat 1.586g 4.204g 17%
Vitamin E 0.17mg 2.58mg 16%
Sodium 328mg 48mg 12%
Calories 105kcal 322kcal 11%
Vitamin B1 0.055mg 0.176mg 10%
Copper 0.013mg 0.077mg 7%
Potassium 163mg 109mg 2%
Magnesium 15mg 5mg 2%
Manganese 0.024mg 0.055mg 1%
Vitamin B3 0.261mg 0.024mg 1%
Carbs 7.4g 3.59g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 3.59g N/A
Calcium 126mg 129mg 0%
Sugar 4.78g 0.56g N/A
Fiber 0.1g 0g 0%
Vitamin K 0.6µg 0.7µg 0%
Tryptophan 0.046mg 0.177mg 0%
Threonine 0.147mg 0.687mg 0%
Isoleucine 0.198mg 0.866mg 0%
Leucine 0.32mg 1.399mg 0%
Lysine 0.259mg 1.217mg 0%
Methionine 0.082mg 0.378mg 0%
Phenylalanine 0.157mg 0.681mg 0%
Valine 0.219mg 0.949mg 0%
Histidine 0.089mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

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

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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
114%
Yolk
Minerals Daily Need Coverage Score
19%
Béchamel sauce
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.22g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 280mg)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 1077mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 7.399g)
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 - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.