English muffin vs. Béchamel sauce — In-Depth Nutrition Comparison
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The main differences between English muffins and béchamel sauce
- English muffins are richer in manganese, copper, vitamin B1, fiber, iron, vitamin B3, and folate, yet béchamel sauce is richer in vitamin B12 and calcium.
- Daily need coverage for manganese for English muffins is 14% higher.
- English muffins contain 27 times more fiber than béchamel sauce. English muffins contain 2.7g of fiber, while béchamel sauce contains 0.1g.
- English muffins contain less saturated fat.
Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more IronIron | +323.8% |
| Contains more CopperCopper | +892.3% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +31.7% |
| Contains more ManganeseManganese | +1387.5% |
| Contains more CalciumCalcium | +142.3% |
| Contains more PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -29.3% |
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 | +229.1% |
| Contains more Vitamin B3Vitamin B3 | +500% |
| Contains more Vitamin B5Vitamin B5 | +31.6% |
| Contains more FolateFolate | +311.1% |
| Contains more Vitamin CVitamin C | +700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
| Contains more Vitamin B12Vitamin B12 | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.357mg | 0.024mg | 14% |
| Carbs | 46g | 7.4g | 13% |
| Copper | 0.129mg | 0.013mg | 13% |
| Vitamin B12 | 0.04µg | 0.3µg | 11% |
| Vitamin B1 | 0.181mg | 0.055mg | 11% |
| Fiber | 2.7g | 0.1g | 10% |
| Saturated fat | 0.259g | 2.152g | 9% |
| Iron | 0.89mg | 0.21mg | 9% |
| Vitamin B3 | 1.566mg | 0.261mg | 8% |
| Protein | 7.7g | 3.77g | 8% |
| Fats | 1.8g | 6.73g | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Calories | 235kcal | 105kcal | 7% |
| Calcium | 52mg | 126mg | 7% |
| Folate | 37µg | 9µg | 7% |
| Monounsaturated fat | 0.302g | 2.67g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Selenium | 3.3µg | 6% | |
| Sodium | 464mg | 328mg | 6% |
| Vitamin D | 49IU | 6% | |
| Phosphorus | 133mg | 101mg | 5% |
| Polyunsaturated fat | 0.888g | 1.586g | 5% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Zinc | 0.7mg | 0.42mg | 3% |
| Vitamin B2 | 0.154mg | 0.184mg | 2% |
| Vitamin B5 | 0.446mg | 0.339mg | 2% |
| Potassium | 131mg | 163mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin E | 0.17mg | 1% | |
| Vitamin C | 0.1mg | 0.8mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Net carbs | 43.3g | 7.3g | N/A |
| Sugar | 4.78g | N/A | |
| Vitamin B6 | 0.043mg | 0.041mg | 0% |
| Tryptophan | 0.092mg | 0.046mg | 0% |
| Threonine | 0.242mg | 0.147mg | 0% |
| Isoleucine | 0.315mg | 0.198mg | 0% |
| Leucine | 0.553mg | 0.32mg | 0% |
| Lysine | 0.241mg | 0.259mg | 0% |
| Methionine | 0.139mg | 0.082mg | 0% |
| Phenylalanine | 0.379mg | 0.157mg | 0% |
| Valine | 0.353mg | 0.219mg | 0% |
| Histidine | 0.17mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +104.2% |
| Contains more CarbsCarbs | +521.6% |
| Contains more OtherOther | +66.7% |
| Contains more FatsFats | +273.9% |
| Contains more WaterWater | +91.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 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 | -88% |
| Contains more Mono. FatMonounsaturated fat | +784.1% |
| Contains more Poly. FatPolyunsaturated fat | +78.6% |
