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  6. Garlic vs. Béchamel sauce

Garlic vs. Béchamel sauce — In-Depth Nutrition Comparison

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Significant differences between garlic and béchamel sauce

  • Garlic has more vitamin B6, manganese, vitamin C, copper, selenium, iron, and vitamin B1; however, béchamel sauce is richer in vitamin B12.
  • Garlic covers your daily vitamin B6 needs 92% more than béchamel sauce.
  • Béchamel sauce has 70 times less manganese than garlic. Garlic has 1.672mg of manganese, while béchamel sauce has 0.024mg.
  • Garlic contains less sodium.

Specific food types used in this comparison are Garlic, raw and Sauce, homemade, white, thin.

Infographic

Garlic 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.
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +43.7%
Contains more PotassiumPotassium +146%
Contains more IronIron +709.5%
Contains more CopperCopper +2200%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +6866.7%
Contains more SeleniumSelenium +330.3%

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.
Garlic
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +3800%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +2912.2%
Contains more Vitamin KVitamin K +183.3%
Contains more CholineCholine +64.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Garlic Béchamel sauce DV% diff.
Vitamin B6 1.235mg 0.041mg 92%
Manganese 1.672mg 0.024mg 72%
Vitamin C 31.2mg 0.8mg 34%
Copper 0.299mg 0.013mg 32%
Selenium 14.2µg 3.3µg 20%
Iron 1.7mg 0.21mg 19%
Sodium 17mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B1 0.2mg 0.055mg 12%
Fats 0.5g 6.73g 10%
Carbs 33.06g 7.4g 9%
Polyunsaturated fat 0.249g 1.586g 9%
Saturated fat 0.089g 2.152g 9%
Vitamin A 0µg 73µg 8%
Fiber 2.1g 0.1g 8%
Zinc 1.16mg 0.42mg 7%
Phosphorus 153mg 101mg 7%
Potassium 401mg 163mg 7%
Monounsaturated fat 0.011g 2.67g 7%
Calcium 181mg 126mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B2 0.11mg 0.184mg 6%
Protein 6.36g 3.77g 5%
Vitamin B5 0.596mg 0.339mg 5%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.7mg 0.261mg 3%
Folate 3µg 9µg 2%
Choline 23.2mg 14.1mg 2%
Calories 149kcal 105kcal 2%
Magnesium 25mg 15mg 2%
Vitamin K 1.7µg 0.6µg 1%
Vitamin E 0.08mg 0.17mg 1%
Net carbs 30.96g 7.3g N/A
Sugar 1g 4.78g N/A
Tryptophan 0.066mg 0.046mg 0%
Threonine 0.157mg 0.147mg 0%
Isoleucine 0.217mg 0.198mg 0%
Leucine 0.308mg 0.32mg 0%
Lysine 0.273mg 0.259mg 0%
Methionine 0.076mg 0.082mg 0%
Phenylalanine 0.183mg 0.157mg 0%
Valine 0.291mg 0.219mg 0%
Histidine 0.113mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +68.7%
Contains more CarbsCarbs +346.8%
Contains more FatsFats +1246%
Contains more WaterWater +37.7%
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +24172.7%
Contains more Poly. FatPolyunsaturated fat +536.9%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.