French toast vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between french toast and béchamel sauce

French toast is richer than béchamel sauce in selenium, iron, vitamin B1, vitamin B2, vitamin B3, folate, and manganese.
Daily need coverage for cholesterol for french toast is 36% higher.
French toast contains 8 times more iron than béchamel sauce. French toast contains 1.67mg of iron, while béchamel sauce contains 0.21mg.
Béchamel sauce contains less cholesterol.

Food types used in this article are French toast, prepared from recipe, made with low fat (2%) milk 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.

French toast

Béchamel sauce

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+695.2%
Contains more CopperCopper	+346.2%
Contains more ZincZinc	+59.5%
Contains more PhosphorusPhosphorus	+15.8%
Contains more ManganeseManganese	+683.3%
Contains more SeleniumSelenium	+509.1%

Contains more CalciumCalcium	+26%
Contains more PotassiumPotassium	+21.6%
Contains less SodiumSodium	-31.5%

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.

French toast

Béchamel sauce

Contains more Vitamin AVitamin A	+69.9%
Contains more Vitamin B1Vitamin B1	+270.9%
Contains more Vitamin B2Vitamin B2	+74.5%
Contains more Vitamin B3Vitamin B3	+523.8%
Contains more Vitamin B5Vitamin B5	+61.9%
Contains more Vitamin B6Vitamin B6	+80.5%
Contains more FolateFolate	+377.8%

Contains more Vitamin CVitamin C

+166.7%

~equal in Vitamin B12 ~0.3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	116mg	8mg	36%
Selenium	20.1µg	3.3µg	31%
Iron	1.67mg	0.21mg	18%
Vitamin B1	0.204mg	0.055mg	12%
Vitamin B2	0.321mg	0.184mg	11%
Folate	43µg	9µg	9%
Vitamin B3	1.628mg	0.261mg	9%
Protein	7.7g	3.77g	8%
Sodium	479mg	328mg	7%
Polyunsaturated fat	2.594g	1.586g	7%
Manganese	0.188mg	0.024mg	7%
Vitamin D		1.2µg	6%
Vitamin A	124µg	73µg	6%
Calories	229kcal	105kcal	6%
Fats	10.8g	6.73g	6%
Vitamin D		49IU	6%
Carbs	25g	7.4g	6%
Copper	0.058mg	0.013mg	5%
Monounsaturated fat	4.524g	2.67g	5%
Vitamin B5	0.549mg	0.339mg	4%
Vitamin B6	0.074mg	0.041mg	3%
Saturated fat	2.723g	2.152g	3%
Choline		14.1mg	3%
Calcium	100mg	126mg	3%
Phosphorus	117mg	101mg	2%
Zinc	0.67mg	0.42mg	2%
Vitamin K		0.6µg	1%
Vitamin C	0.3mg	0.8mg	1%
Potassium	134mg	163mg	1%
Vitamin E		0.17mg	1%
Net carbs	25g	7.3g	N/A
Magnesium	17mg	15mg	0%
Sugar		4.78g	N/A
Fiber		0.1g	0%
Vitamin B12	0.31µg	0.3µg	0%
Tryptophan	0.094mg	0.046mg	0%
Threonine	0.305mg	0.147mg	0%
Isoleucine	0.375mg	0.198mg	0%
Leucine	0.621mg	0.32mg	0%
Lysine	0.413mg	0.259mg	0%
Methionine	0.188mg	0.082mg	0%
Phenylalanine	0.389mg	0.157mg	0%
Valine	0.419mg	0.219mg	0%
Histidine	0.179mg	0.089mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.01g	0g	N/A