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Coconut oil vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between coconut oil and béchamel sauce

  • Coconut oil has less phosphorus, vitamin B2, calcium, vitamin B12, vitamin D, vitamin A, vitamin B5, and selenium.
  • Coconut oil's daily need coverage for saturated fat is 402% more.
  • Béchamel sauce is lower in saturated fat.

The food varieties used in the comparison are Oil, coconut and Sauce, homemade, white, thin.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +12500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +320%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4600%
~equal in Vitamin K ~0.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +1371.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +268766.7%
Contains more OtherOther +58.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +137.2%
Contains less Sat. FatSaturated fat -97.4%
~equal in Polyunsaturated fat ~1.586g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Béchamel sauce DV% diff.
Saturated fat 82.475g 2.152g 365%
Fats 99.06g 6.73g 142%
Calories 892kcal 105kcal 39%
Phosphorus 0mg 101mg 14%
Vitamin B2 0mg 0.184mg 14%
Sodium 0mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 1mg 126mg 13%
Monounsaturated fat 6.332g 2.67g 9%
Protein 0g 3.77g 8%
Vitamin A 0µg 73µg 8%
Vitamin B5 0mg 0.339mg 7%
Vitamin D 0IU 49IU 6%
Selenium 0µg 3.3µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0mg 0.055mg 5%
Potassium 0mg 163mg 5%
Zinc 0.02mg 0.42mg 4%
Magnesium 0mg 15mg 4%
Choline 0.3mg 14.1mg 3%
Vitamin B6 0mg 0.041mg 3%
Cholesterol 0mg 8mg 3%
Folate 0µg 9µg 2%
Carbs 0g 7.4g 2%
Vitamin B3 0mg 0.261mg 2%
Iron 0.05mg 0.21mg 2%
Polyunsaturated fat 1.702g 1.586g 1%
Manganese 0mg 0.024mg 1%
Copper 0mg 0.013mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin E 0.11mg 0.17mg 0%
Vitamin K 0.6µg 0.6µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.046mg 0%
Threonine 0mg 0.147mg 0%
Isoleucine 0mg 0.198mg 0%
Leucine 0mg 0.32mg 0%
Lysine 0mg 0.259mg 0%
Methionine 0mg 0.082mg 0%
Phenylalanine 0mg 0.157mg 0%
Valine 0mg 0.219mg 0%
Histidine 0mg 0.089mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
15%
Béchamel sauce
Minerals Daily Need Coverage Score
0%
Coconut oil
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 80.323g)
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 - $2.2)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.