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Crackers vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between crackers and béchamel sauce

  • Crackers are richer than béchamel sauce in vitamin K, iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, folate, manganese, and vitamin E.
  • Daily need coverage for vitamin K for crackers is 57% higher.
  • Crackers contain 20 times more manganese than béchamel sauce. Crackers contain 0.491mg of manganese, while béchamel sauce contains 0.024mg.
  • Béchamel sauce contains less sodium.

Food types used in this article are Crackers, standard snack-type, regular and Sauce, homemade, white, thin.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +20%
Contains more IronIron +1819%
Contains more CopperCopper +700%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +1945.8%
Contains more SeleniumSelenium +103%
Contains more PotassiumPotassium +38.1%
Contains less SodiumSodium -54.8%
~equal in Calcium ~126mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +1682.4%
Contains more Vitamin B1Vitamin B1 +656.4%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin B3Vitamin B3 +1567.4%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin KVitamin K +11450%
Contains more FolateFolate +922.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +76.1%
Contains more FatsFats +292.7%
Contains more CarbsCarbs +728.4%
Contains more OtherOther +72.9%
Contains more WaterWater +2468.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +145.4%
Contains more Poly. FatPolyunsaturated fat +728.3%
Contains less Sat. FatSaturated fat -61.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Béchamel sauce
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Béchamel sauce DV% diff.
Polyunsaturated fat 13.137g 1.586g 77%
Vitamin K 69.3µg 0.6µg 57%
Iron 4.03mg 0.21mg 48%
Fats 26.43g 6.73g 30%
Vitamin B1 0.416mg 0.055mg 30%
Vitamin B3 4.352mg 0.261mg 26%
Vitamin B2 0.456mg 0.184mg 21%
Folate 92µg 9µg 21%
Phosphorus 248mg 101mg 21%
Manganese 0.491mg 0.024mg 20%
Starch 49.69g 20%
Calories 510kcal 105kcal 20%
Vitamin E 3.03mg 0.17mg 19%
Carbs 61.3g 7.4g 18%
Sodium 726mg 328mg 17%
Saturated fat 5.562g 2.152g 16%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 6.553g 2.67g 10%
Copper 0.104mg 0.013mg 10%
Fiber 2.3g 0.1g 9%
Vitamin A 0µg 73µg 8%
Protein 6.64g 3.77g 6%
Vitamin D 0IU 49IU 6%
Selenium 6.7µg 3.3µg 6%
Vitamin D 0µg 1.2µg 6%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.417mg 0.339mg 2%
Vitamin B6 0.063mg 0.041mg 2%
Magnesium 18mg 15mg 1%
Calcium 120mg 126mg 1%
Potassium 118mg 163mg 1%
Zinc 0.49mg 0.42mg 1%
Vitamin C 0mg 0.8mg 1%
Choline 9.6mg 14.1mg 1%
Net carbs 59g 7.3g N/A
Sugar 8.18g 4.78g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.046mg 0%
Threonine 0.193mg 0.147mg 0%
Isoleucine 0.246mg 0.198mg 0%
Leucine 0.471mg 0.32mg 0%
Lysine 0.103mg 0.259mg 0%
Methionine 0.112mg 0.082mg 0%
Phenylalanine 0.331mg 0.157mg 0%
Valine 0.294mg 0.219mg 0%
Histidine 0.145mg 0.089mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
15%
Béchamel sauce
Minerals Daily Need Coverage Score
56%
Crackers
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 3.41g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 63)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.4)
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.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.