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Egg white vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are egg whites and béchamel sauce different?

  • Egg whites are higher in selenium and vitamin B2; however, béchamel sauce is richer in phosphorus, calcium, vitamin B12, vitamin D, and vitamin A.
  • Daily need coverage for selenium for egg whites is 30% higher.
  • Egg whites contain 2 times more vitamin B2 than béchamel sauce. While egg whites contain 0.439mg of vitamin B2, béchamel sauce contains only 0.184mg.
  • Egg whites have less sodium.

Egg, white, raw, fresh and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 CopperCopper +76.9%
Contains less SodiumSodium -49.4%
Contains more SeleniumSelenium +506.1%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +1700%
Contains more IronIron +162.5%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +573.3%
Contains more ManganeseManganese +118.2%
~equal in Potassium ~163mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +138.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1275%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +720%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +1181.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +189.1%
Contains more FatsFats +3858.8%
Contains more CarbsCarbs +913.7%
Contains more OtherOther +128.6%
~equal in Water ~80.66g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white 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 Egg white Béchamel sauce DV% diff.
Selenium 20µg 3.3µg 30%
Vitamin B2 0.439mg 0.184mg 20%
Protein 10.9g 3.77g 14%
Phosphorus 15mg 101mg 12%
Calcium 7mg 126mg 12%
Polyunsaturated fat 0g 1.586g 11%
Saturated fat 0g 2.152g 10%
Fats 0.17g 6.73g 10%
Vitamin B12 0.09µg 0.3µg 9%
Vitamin A 0µg 73µg 8%
Monounsaturated fat 0g 2.67g 7%
Sodium 166mg 328mg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.004mg 0.055mg 4%
Zinc 0.03mg 0.42mg 4%
Vitamin B6 0.005mg 0.041mg 3%
Vitamin B5 0.19mg 0.339mg 3%
Calories 52kcal 105kcal 3%
Cholesterol 0mg 8mg 3%
Carbs 0.73g 7.4g 2%
Choline 1.1mg 14.1mg 2%
Iron 0.08mg 0.21mg 2%
Vitamin C 0mg 0.8mg 1%
Copper 0.023mg 0.013mg 1%
Folate 4µg 9µg 1%
Vitamin K 0µg 0.6µg 1%
Vitamin E 0mg 0.17mg 1%
Magnesium 11mg 15mg 1%
Vitamin B3 0.105mg 0.261mg 1%
Manganese 0.011mg 0.024mg 1%
Net carbs 0.73g 7.3g N/A
Potassium 163mg 163mg 0%
Sugar 0.71g 4.78g N/A
Fiber 0g 0.1g 0%
Tryptophan 0.125mg 0.046mg 0%
Threonine 0.449mg 0.147mg 0%
Isoleucine 0.661mg 0.198mg 0%
Leucine 1.016mg 0.32mg 0%
Lysine 0.806mg 0.259mg 0%
Methionine 0.399mg 0.082mg 0%
Phenylalanine 0.686mg 0.157mg 0%
Valine 0.809mg 0.219mg 0%
Histidine 0.29mg 0.089mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
10%
Egg white
15%
Béchamel sauce
Minerals Daily Need Coverage Score
17%
Egg white
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.07g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 162mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.152g)
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 - $1)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.