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.
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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 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% |
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 EVitamin E | +317.6% |
| Contains more Vitamin KVitamin K | +450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
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
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
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% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
2%
15%
Minerals Daily Need Coverage Score
9%
19%
Comparison summary
Which food is lower in Cholesterol?
Flaxseed oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 322mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 6.895g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
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
Which food is cheaper?
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The foods are relatively equal in price ($)