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  6. Dried fruit vs. Béchamel sauce

Dried fruit vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between dried fruit and béchamel sauce?

  • Dried fruit is higher in vitamin A, copper, iron, potassium, fiber, vitamin E, and vitamin B3, yet béchamel sauce is higher in vitamin B12.
  • Dried fruit's daily need coverage for vitamin A is 67% more.
  • Dried fruit has 73 times more fiber than béchamel sauce. While dried fruit has 7.3g of fiber, béchamel sauce has only 0.1g.
  • The amount of sodium in dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Sauce, homemade, white, thin types in this article.

Infographic

Dried fruit vs Béchamel sauce infographic
Infographic link

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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +113.3%
Contains more PotassiumPotassium +612.9%
Contains more IronIron +1166.7%
Contains more CopperCopper +2538.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +879.2%
Contains more CalciumCalcium +129.1%
Contains more PhosphorusPhosphorus +42.3%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.42mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +25%
Contains more Vitamin AVitamin A +146.6%
Contains more Vitamin EVitamin E +2447.1%
Contains more Vitamin B3Vitamin B3 +892%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin KVitamin K +416.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +148.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~9µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Dried fruit Béchamel sauce DV% diff.
Copper 0.343mg 0.013mg 37%
Iron 2.66mg 0.21mg 31%
Potassium 1162mg 163mg 29%
Fiber 7.3g 0.1g 29%
Vitamin E 4.33mg 0.17mg 28%
Carbs 62.64g 7.4g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.261mg 15%
Sodium 10mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin A 180µg 73µg 12%
Saturated fat 0.017g 2.152g 10%
Polyunsaturated fat 0.074g 1.586g 10%
Fats 0.51g 6.73g 10%
Manganese 0.235mg 0.024mg 9%
Vitamin B2 0.074mg 0.184mg 8%
Vitamin B6 0.143mg 0.041mg 8%
Calories 241kcal 105kcal 7%
Calcium 55mg 126mg 7%
Vitamin D 0IU 49IU 6%
Monounsaturated fat 0.074g 2.67g 6%
Vitamin D 0µg 1.2µg 6%
Phosphorus 71mg 101mg 4%
Magnesium 32mg 15mg 4%
Vitamin B5 0.516mg 0.339mg 4%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.015mg 0.055mg 3%
Vitamin K 3.1µg 0.6µg 2%
Selenium 2.2µg 3.3µg 2%
Protein 3.39g 3.77g 1%
Vitamin C 1mg 0.8mg 0%
Net carbs 55.34g 7.3g N/A
Sugar 53.44g 4.78g N/A
Zinc 0.39mg 0.42mg 0%
Starch 0.35g 0%
Folate 10µg 9µg 0%
Choline 13.9mg 14.1mg 0%
Tryptophan 0.016mg 0.046mg 0%
Threonine 0.073mg 0.147mg 0%
Isoleucine 0.063mg 0.198mg 0%
Leucine 0.105mg 0.32mg 0%
Lysine 0.083mg 0.259mg 0%
Methionine 0.015mg 0.082mg 0%
Phenylalanine 0.062mg 0.157mg 0%
Valine 0.078mg 0.219mg 0%
Histidine 0.047mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 CarbsCarbs +746.5%
Contains more OtherOther +78.5%
Contains more ProteinProtein +11.2%
Contains more FatsFats +1219.6%
Contains more WaterWater +161.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +3508.1%
Contains more Poly. FatPolyunsaturated fat +2043.2%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.