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Chocolate vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between chocolate and béchamel sauce?

  • Chocolate is richer than béchamel sauce in copper, iron, manganese, magnesium, fiber, phosphorus, zinc, and potassium.
  • Chocolate's daily need coverage for copper is 113% more.
  • Chocolate has 70 times more fiber than béchamel sauce. While chocolate has 7g of fiber, béchamel sauce has only 0.1g.
  • The amount of saturated fat in béchamel sauce is lower.

We used Chocolate, dark, 45- 59% cacao solids and Sauce, homemade, white, thin types in this article.

Infographic

Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +873.3%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +3719%
Contains more CopperCopper +7807.7%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +104%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +5812.5%
Contains more CalciumCalcium +125%
~equal in Selenium ~3.3µg

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 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 EVitamin E +217.6%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin KVitamin K +1250%
Contains more Vitamin AVitamin A +3550%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +268%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B12Vitamin B12 +30.4%
~equal in Vitamin B6 ~0.041mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +29.4%
Contains more FatsFats +364.8%
Contains more CarbsCarbs +726.6%
Contains more OtherOther +18.1%
Contains more WaterWater +8215.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 more Mono. FatMonounsaturated fat +257.3%
Contains less Sat. FatSaturated fat -88.4%
Contains more Poly. FatPolyunsaturated fat +45.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Béchamel sauce DV% diff.
Copper 1.028mg 0.013mg 113%
Iron 8.02mg 0.21mg 98%
Saturated fat 18.519g 2.152g 74%
Manganese 1.419mg 0.024mg 61%
Fats 31.28g 6.73g 38%
Magnesium 146mg 15mg 31%
Fiber 7g 0.1g 28%
Calories 546kcal 105kcal 22%
Carbs 61.17g 7.4g 18%
Monounsaturated fat 9.54g 2.67g 17%
Phosphorus 206mg 101mg 15%
Zinc 2.01mg 0.42mg 14%
Sodium 24mg 328mg 13%
Potassium 559mg 163mg 12%
Caffeine 43mg 0mg 11%
Vitamin B2 0.05mg 0.184mg 10%
Vitamin A 2µg 73µg 8%
Calcium 56mg 126mg 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Vitamin K 8.1µg 0.6µg 6%
Polyunsaturated fat 1.092g 1.586g 3%
Choline 14.1mg 3%
Vitamin B12 0.23µg 0.3µg 3%
Vitamin B3 0.725mg 0.261mg 3%
Vitamin B1 0.025mg 0.055mg 3%
Protein 4.88g 3.77g 2%
Folate 9µg 2%
Vitamin E 0.54mg 0.17mg 2%
Vitamin C 0.8mg 1%
Selenium 3µg 3.3µg 1%
Vitamin B5 0.297mg 0.339mg 1%
Net carbs 54.17g 7.3g N/A
Cholesterol 8mg 8mg 0%
Sugar 47.9g 4.78g N/A
Vitamin B6 0.042mg 0.041mg 0%
Trans fat 0.112g N/A
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 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
15%
Béchamel sauce
Minerals Daily Need Coverage Score
116%
Chocolate
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 304mg)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 43.12g)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 16.367g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 23)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (8 mg)

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.