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  6. Falafel vs. Béchamel sauce

Falafel vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between Falafel and Béchamel sauce

  • Falafel has more Iron, Manganese, Copper, Folate, Magnesium, Phosphorus, Potassium, and Zinc, however, Béchamel sauce is higher in Vitamin B12, and Vitamin D.
  • Falafel covers your daily need of Iron 40% more than Béchamel sauce.
  • Falafel has 29 times more Manganese than Béchamel sauce. While Falafel has 0.691mg of Manganese, Béchamel sauce has only 0.024mg.

These are the specific foods used in this comparison Falafel, home-prepared and Sauce, homemade, white, thin.

Infographic

Falafel 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.
Falafel
Falafel
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +1528.6%
Contains more Magnesium +446.7%
Contains more Phosphorus +90.1%
Contains more Potassium +258.9%
Contains less Sodium -10.4%
Contains more Zinc +257.1%
Contains more Copper +1884.6%
Contains more Manganese +2779.2%
Contains more Calcium +133.3%
Contains more Selenium +230%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +1528.6%
Contains more Magnesium +446.7%
Contains more Phosphorus +90.1%
Contains more Potassium +258.9%
Contains less Sodium -10.4%
Contains more Zinc +257.1%
Contains more Copper +1884.6%
Contains more Manganese +2779.2%
Contains more Calcium +133.3%
Contains more Selenium +230%

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.
Falafel
Falafel
5
:
7
Béchamel sauce
Béchamel sauce
Contains more Vitamin C +100%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +204.9%
Contains more Folate +933.3%
Contains more Vitamin A +1915.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B5 +16.1%
Contains more Vitamin B12 +∞%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin C +100%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +204.9%
Contains more Folate +933.3%
Contains more Vitamin A +1915.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B5 +16.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Béchamel sauce
Béchamel sauce
Contains more Protein +253.1%
Contains more Fats +164.5%
Contains more Carbs +330.3%
Contains more Other +68.8%
Contains more Water +133%
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Béchamel sauce
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 Protein +253.1%
Contains more Fats +164.5%
Contains more Carbs +330.3%
Contains more Other +68.8%
Contains more Water +133%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Béchamel sauce
Béchamel sauce
Contains more Monounsaturated Fat +280.9%
Contains more Polyunsaturated fat +162.3%
Equal in Saturated Fat - 2.152
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +280.9%
Contains more Polyunsaturated fat +162.3%
Equal in Saturated Fat - 2.152

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Béchamel sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Béchamel sauce Opinion
Net carbs 31.84g 7.3g Falafel
Protein 13.31g 3.77g Falafel
Fats 17.8g 6.73g Falafel
Carbs 31.84g 7.4g Falafel
Calories 333kcal 105kcal Falafel
Sugar 4.78g Falafel
Fiber 0.1g Béchamel sauce
Calcium 54mg 126mg Béchamel sauce
Iron 3.42mg 0.21mg Falafel
Magnesium 82mg 15mg Falafel
Phosphorus 192mg 101mg Falafel
Potassium 585mg 163mg Falafel
Sodium 294mg 328mg Falafel
Zinc 1.5mg 0.42mg Falafel
Copper 0.258mg 0.013mg Falafel
Manganese 0.691mg 0.024mg Falafel
Selenium 1µg 3.3µg Béchamel sauce
Vitamin A 13IU 262IU Béchamel sauce
Vitamin A RAE 1µg 73µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 1.6mg 0.8mg Falafel
Vitamin B1 0.146mg 0.055mg Falafel
Vitamin B2 0.166mg 0.184mg Béchamel sauce
Vitamin B3 1.044mg 0.261mg Falafel
Vitamin B5 0.292mg 0.339mg Béchamel sauce
Vitamin B6 0.125mg 0.041mg Falafel
Folate 93µg 9µg Falafel
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.134mg 0.046mg Falafel
Threonine 0.492mg 0.147mg Falafel
Isoleucine 0.567mg 0.198mg Falafel
Leucine 0.944mg 0.32mg Falafel
Lysine 0.856mg 0.259mg Falafel
Methionine 0.187mg 0.082mg Falafel
Phenylalanine 0.707mg 0.157mg Falafel
Valine 0.562mg 0.219mg Falafel
Histidine 0.364mg 0.089mg Falafel
Cholesterol 0mg 8mg Falafel
Saturated Fat 2.383g 2.152g Béchamel sauce
Monounsaturated Fat 10.171g 2.67g Falafel
Polyunsaturated fat 4.16g 1.586g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
16%
Béchamel sauce
Minerals Daily Need Coverage Score
60%
Falafel
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 8mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 33)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.