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Cereal vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between cereal and béchamel sauce

  • Béchamel sauce has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal covers your daily need for vitamin B1, 519% more than béchamel sauce.
  • Cereal has 162 times more iron than béchamel sauce. While cereal has 34.06mg of iron, béchamel sauce has only 0.21mg.
  • Béchamel sauce has less sodium.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Sauce, homemade, white, thin.

Infographic

Cereal vs Béchamel sauce infographic
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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.
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +16119%
Contains more CopperCopper +953.8%
Contains more ZincZinc +1709.5%
Contains more ManganeseManganese +3191.7%
Contains more SeleniumSelenium +90.9%
Contains more CalciumCalcium +1160%
Contains more PotassiumPotassium +55.2%
Contains more PhosphorusPhosphorus +31.2%
Contains less SodiumSodium -58.7%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +4712.5%
Contains more Vitamin AVitamin A +1015.1%
Contains more Vitamin B1Vitamin B1 +11332.7%
Contains more Vitamin B2Vitamin B2 +2003.3%
Contains more Vitamin B3Vitamin B3 +11248.7%
Contains more Vitamin B6Vitamin B6 +14500%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +60.7%
Contains more CarbsCarbs +1073.6%
Contains more OtherOther +54.9%
Contains more FatsFats +523.1%
Contains more WaterWater +2033.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +1208.8%
Contains more Poly. FatPolyunsaturated fat +348%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Béchamel sauce
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Béchamel sauce DV% diff.
Vitamin B1 6.288mg 0.055mg 519%
Vitamin B6 5.986mg 0.041mg 457%
Iron 34.06mg 0.21mg 423%
Vitamin B2 3.87mg 0.184mg 284%
Vitamin B3 29.62mg 0.261mg 183%
Vitamin A 814µg 73µg 82%
Zinc 7.6mg 0.42mg 65%
Vitamin C 38.5mg 0.8mg 42%
Manganese 0.79mg 0.024mg 33%
Carbs 86.85g 7.4g 26%
Sodium 795mg 328mg 20%
Calories 378kcal 105kcal 14%
Copper 0.137mg 0.013mg 14%
Vitamin B12 0.3µg 13%
Calcium 10mg 126mg 12%
Saturated fat 0.26g 2.152g 9%
Fats 1.08g 6.73g 9%
Polyunsaturated fat 0.354g 1.586g 8%
Vitamin D 49IU 6%
Monounsaturated fat 0.204g 2.67g 6%
Vitamin D 1.2µg 6%
Selenium 6.3µg 3.3µg 5%
Protein 6.06g 3.77g 5%
Fiber 1.4g 0.1g 5%
Choline 14.1mg 3%
Cholesterol 8mg 3%
Phosphorus 77mg 101mg 3%
Vitamin B5 0.226mg 0.339mg 2%
Potassium 105mg 163mg 2%
Folate 9µg 2%
Vitamin K 0µg 0.6µg 1%
Magnesium 19mg 15mg 1%
Vitamin E 0.08mg 0.17mg 1%
Net carbs 85.45g 7.3g N/A
Sugar 10.35g 4.78g N/A
Tryptophan 0.066mg 0.046mg 0%
Threonine 0.241mg 0.147mg 0%
Isoleucine 0.26mg 0.198mg 0%
Leucine 0.767mg 0.32mg 0%
Lysine 0.113mg 0.259mg 0%
Methionine 0.13mg 0.082mg 0%
Phenylalanine 0.365mg 0.157mg 0%
Valine 0.344mg 0.219mg 0%
Histidine 0.162mg 0.089mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Béchamel sauce
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
371%
Cereal
15%
Béchamel sauce
Minerals Daily Need Coverage Score
183%
Cereal
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 1.892g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 467mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 69)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.