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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
:
0
Béchamel sauce
Béchamel sauce
Contains more Calcium +43.7%
Contains more Iron +709.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +51.5%
Contains more Potassium +146%
Contains less Sodium -94.8%
Contains more Zinc +176.2%
Contains more Copper +2200%
Contains more Manganese +6866.7%
Contains more Selenium +330.3%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Calcium +43.7%
Contains more Iron +709.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +51.5%
Contains more Potassium +146%
Contains less Sodium -94.8%
Contains more Zinc +176.2%
Contains more Copper +2200%
Contains more Manganese +6866.7%
Contains more Selenium +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
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin C +3800%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +2912.2%
Contains more Vitamin K +183.3%
Contains more Vitamin A +2811.1%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +3800%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +2912.2%
Contains more Vitamin K +183.3%
Contains more Vitamin A +2811.1%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +68.7%
Contains more Carbs +346.8%
Contains more Fats +1246%
Contains more Water +37.7%
Equal in Other - 1.44
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +68.7%
Contains more Carbs +346.8%
Contains more Fats +1246%
Contains more Water +37.7%
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +24172.7%
Contains more Polyunsaturated fat +536.9%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +24172.7%
Contains more Polyunsaturated fat +536.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Béchamel sauce Opinion
Net carbs 30.96g 7.3g Garlic
Protein 6.36g 3.77g Garlic
Fats 0.5g 6.73g Béchamel sauce
Carbs 33.06g 7.4g Garlic
Calories 149kcal 105kcal Garlic
Sugar 1g 4.78g Garlic
Fiber 2.1g 0.1g Garlic
Calcium 181mg 126mg Garlic
Iron 1.7mg 0.21mg Garlic
Magnesium 25mg 15mg Garlic
Phosphorus 153mg 101mg Garlic
Potassium 401mg 163mg Garlic
Sodium 17mg 328mg Garlic
Zinc 1.16mg 0.42mg Garlic
Copper 0.299mg 0.013mg Garlic
Manganese 1.672mg 0.024mg Garlic
Selenium 14.2µg 3.3µg Garlic
Vitamin A 9IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.08mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 31.2mg 0.8mg Garlic
Vitamin B1 0.2mg 0.055mg Garlic
Vitamin B2 0.11mg 0.184mg Béchamel sauce
Vitamin B3 0.7mg 0.261mg Garlic
Vitamin B5 0.596mg 0.339mg Garlic
Vitamin B6 1.235mg 0.041mg Garlic
Folate 3µg 9µg Béchamel sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 1.7µg 0.6µg Garlic
Tryptophan 0.066mg 0.046mg Garlic
Threonine 0.157mg 0.147mg Garlic
Isoleucine 0.217mg 0.198mg Garlic
Leucine 0.308mg 0.32mg Béchamel sauce
Lysine 0.273mg 0.259mg Garlic
Methionine 0.076mg 0.082mg Béchamel sauce
Phenylalanine 0.183mg 0.157mg Garlic
Valine 0.291mg 0.219mg Garlic
Histidine 0.113mg 0.089mg Garlic
Cholesterol 0mg 8mg Garlic
Saturated Fat 0.089g 2.152g Garlic
Monounsaturated Fat 0.011g 2.67g Béchamel sauce
Polyunsaturated fat 0.249g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
16%
Béchamel sauce
Minerals Daily Need Coverage Score
67%
Garlic
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 311mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 2.063g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 30)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.6)
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. 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.