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.
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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.
| 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.
| 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
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
183%
19%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 1.892g)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Béchamel sauce is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 467mg)
Which food is lower in glycemic index?
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.