Crouton vs. Béchamel sauce — In-Depth Nutrition Comparison
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What are the differences between crouton and béchamel sauce?
- Crouton is higher in selenium, iron, vitamin B1, vitamin B3, folate, manganese, fiber, and copper, yet béchamel sauce is higher in vitamin B12.
- Crouton's daily need coverage for selenium is 62% more.
- Crouton has 51 times more fiber than béchamel sauce. While crouton has 5.1g of fiber, béchamel sauce has only 0.1g.
- The amount of sodium in béchamel sauce is lower.
We used Croutons, plain and Sauce, homemade, white, thin types 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 MagnesiumMagnesium | +106.7% |
| Contains more IronIron | +1842.9% |
| Contains more CopperCopper | +1153.8% |
| Contains more ZincZinc | +111.9% |
| Contains more PhosphorusPhosphorus | +13.9% |
| Contains more ManganeseManganese | +1983.3% |
| Contains more SeleniumSelenium | +1036.4% |
| Contains more CalciumCalcium | +65.8% |
| Contains more PotassiumPotassium | +31.5% |
| Contains less SodiumSodium | -53% |
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 B1Vitamin B1 | +1032.7% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +1983.9% |
| Contains more Vitamin B5Vitamin B5 | +26.5% |
| Contains more FolateFolate | +1366.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 3.3µg | 62% |
| Iron | 4.08mg | 0.21mg | 48% |
| Vitamin B1 | 0.623mg | 0.055mg | 47% |
| Vitamin B3 | 5.439mg | 0.261mg | 32% |
| Folate | 132µg | 9µg | 31% |
| Carbs | 73.5g | 7.4g | 22% |
| Manganese | 0.5mg | 0.024mg | 21% |
| Fiber | 5.1g | 0.1g | 20% |
| Copper | 0.163mg | 0.013mg | 17% |
| Protein | 11.9g | 3.77g | 16% |
| Sodium | 698mg | 328mg | 16% |
| Calories | 407kcal | 105kcal | 15% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin A | 0µg | 73µg | 8% |
| Vitamin B2 | 0.272mg | 0.184mg | 7% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 49IU | 6% | |
| Calcium | 76mg | 126mg | 5% |
| Zinc | 0.89mg | 0.42mg | 4% |
| Magnesium | 31mg | 15mg | 4% |
| Saturated fat | 1.51g | 2.152g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Phosphorus | 115mg | 101mg | 2% |
| Polyunsaturated fat | 1.273g | 1.586g | 2% |
| Vitamin B5 | 0.429mg | 0.339mg | 2% |
| Vitamin K | 0.6µg | 1% | |
| Monounsaturated fat | 3.059g | 2.67g | 1% |
| Potassium | 124mg | 163mg | 1% |
| Vitamin B6 | 0.026mg | 0.041mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Fats | 6.6g | 6.73g | 0% |
| Net carbs | 68.4g | 7.3g | N/A |
| Sugar | 4.78g | N/A | |
| Tryptophan | 0.14mg | 0.046mg | 0% |
| Threonine | 0.337mg | 0.147mg | 0% |
| Isoleucine | 0.456mg | 0.198mg | 0% |
| Leucine | 0.832mg | 0.32mg | 0% |
| Lysine | 0.278mg | 0.259mg | 0% |
| Methionine | 0.211mg | 0.082mg | 0% |
| Phenylalanine | 0.586mg | 0.157mg | 0% |
| Valine | 0.514mg | 0.219mg | 0% |
| Histidine | 0.255mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +215.6% |
| Contains more CarbsCarbs | +893.2% |
| Contains more OtherOther | +73.6% |
| Contains more WaterWater | +1366.5% |
~equal in
Fats
~6.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 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 | -29.8% |
| Contains more Mono. FatMonounsaturated fat | +14.6% |
| Contains more Poly. FatPolyunsaturated fat | +24.6% |
