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.
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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 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% |
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 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
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
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.
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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. |
| 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?
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
10%
15%
Minerals Daily Need Coverage Score
17%
19%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 4.07g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 162mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 2.152g)
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)
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