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  6. Flaxseed oil vs. Béchamel sauce

Flaxseed oil vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between flaxseed oil and béchamel sauce

  • Flaxseed oil has more copper, manganese, monounsaturated fat, and polyunsaturated fat; however, béchamel sauce has more calcium and phosphorus.
  • Flaxseed oil's daily need coverage for saturated fat is 34% more.
  • Flaxseed oil has 41 times more polyunsaturated fat than béchamel sauce. Flaxseed oil has 64.876g of polyunsaturated fat, while béchamel sauce has 1.586g.
  • Béchamel sauce is lower in saturated fat.

The food varieties used in the comparison are Oil, flaxseed, contains added sliced flaxseed and Sauce, homemade, white, thin.

Infographic

Flaxseed oil 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
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 IronIron +61.9%
Contains more CopperCopper +415.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +487.5%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +425.8%
Contains more ZincZinc +35.5%
Contains more PhosphorusPhosphorus +274.1%
~equal in Magnesium ~15mg

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% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
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 EVitamin E +317.6%
Contains more Vitamin KVitamin K +450%

All nutrients comparison - raw data values

Nutrient Flaxseed oil Béchamel sauce DV% diff.
Polyunsaturated fat 64.876g 1.586g 422%
Fats 99.01g 6.73g 142%
Monounsaturated fat 20.634g 2.67g 45%
Calories 878kcal 105kcal 39%
Saturated fat 9.047g 2.152g 31%
Sodium 6mg 328mg 14%
Vitamin B2 0.184mg 14%
Vitamin B12 0.3µg 13%
Calcium 9mg 126mg 12%
Phosphorus 27mg 101mg 11%
Vitamin A 73µg 8%
Protein 0.37g 3.77g 7%
Vitamin B5 0.339mg 7%
Selenium 3.3µg 6%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Copper 0.067mg 0.013mg 6%
Manganese 0.141mg 0.024mg 5%
Vitamin B1 0.055mg 5%
Vitamin E 0.71mg 0.17mg 4%
Potassium 31mg 163mg 4%
Vitamin B6 0.041mg 3%
Cholesterol 0mg 8mg 3%
Choline 14.1mg 3%
Vitamin K 3.3µg 0.6µg 2%
Folate 9µg 2%
Vitamin B3 0.261mg 2%
Carbs 0.39g 7.4g 2%
Iron 0.34mg 0.21mg 2%
Zinc 0.31mg 0.42mg 1%
Vitamin C 0.8mg 1%
Net carbs 0.39g 7.3g N/A
Magnesium 15mg 15mg 0%
Sugar 4.78g N/A
Fiber 0.1g 0%
Trans fat 0.184g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 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 FatsFats +1371.2%
Contains more ProteinProtein +918.9%
Contains more CarbsCarbs +1797.4%
Contains more WaterWater +50312.5%
Contains more OtherOther +1957.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 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 more Mono. FatMonounsaturated fat +672.8%
Contains more Poly. FatPolyunsaturated fat +3990.5%
Contains less Sat. FatSaturated fat -76.2%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.