Olive oil vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are olive oil and béchamel sauce different?
- Olive oil is richer in vitamin E and vitamin K, while béchamel sauce is higher in phosphorus, vitamin B2, calcium, vitamin B12, vitamin D, and vitamin B5.
- Olive oil covers your daily need for vitamin E, 95% more than béchamel sauce.
- Olive oil contains 100 times more vitamin K than béchamel sauce. Olive oil contains 60.2µg of vitamin K, while béchamel sauce contains 0.6µg.
- Béchamel sauce is lower in saturated fat.
Oil, olive, salad or cooking and Sauce, homemade, white, thin types were used in this article.
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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 IronIron | +166.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +12500% |
| Contains more PotassiumPotassium | +16200% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +8341.2% |
| Contains more Vitamin KVitamin K | +9933.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more FatsFats | +1385.9% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
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 | +2632.6% |
| Contains more Poly. FatPolyunsaturated fat | +563.5% |
| Contains less Sat. FatSaturated fat | -84.4% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Monounsaturated fat | 72.961g | 2.67g | 176% |
| Fats | 100g | 6.73g | 143% |
| Vitamin E | 14.35mg | 0.17mg | 95% |
| Polyunsaturated fat | 10.523g | 1.586g | 60% |
| Saturated fat | 13.808g | 2.152g | 53% |
| Vitamin K | 60.2µg | 0.6µg | 50% |
| Calories | 884kcal | 105kcal | 39% |
| Phosphorus | 0mg | 101mg | 14% |
| Vitamin B2 | 0mg | 0.184mg | 14% |
| Sodium | 2mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calcium | 1mg | 126mg | 13% |
| Protein | 0g | 3.77g | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Vitamin B5 | 0mg | 0.339mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 0µg | 3.3µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin B1 | 0mg | 0.055mg | 5% |
| Potassium | 1mg | 163mg | 5% |
| Zinc | 0mg | 0.42mg | 4% |
| Iron | 0.56mg | 0.21mg | 4% |
| Magnesium | 0mg | 15mg | 4% |
| Vitamin B6 | 0mg | 0.041mg | 3% |
| Choline | 0.3mg | 14.1mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Carbs | 0g | 7.4g | 2% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B3 | 0mg | 0.261mg | 2% |
| 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% |
| 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% |
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
34%
15%
Minerals Daily Need Coverage Score
2%
19%
Comparison summary
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 326mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 11.656g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $1.4)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins