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  6. Margarine vs. Béchamel sauce

Margarine vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between margarine and béchamel sauce

  • Margarine has more vitamin A, vitamin K, and vitamin E; however, béchamel sauce has more phosphorus, calcium, vitamin B2, vitamin B12, and vitamin D.
  • Margarine's daily need coverage for vitamin A is 83% more.
  • Margarine has 155 times more vitamin K than béchamel sauce. Margarine has 93µg of vitamin K, while béchamel sauce has 0.6µg.
  • Béchamel sauce is lower in saturated fat.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Sauce, homemade, white, thin.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +4100%
Contains more PotassiumPotassium +805.6%
Contains more IronIron +250%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1920%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +1021.9%
Contains more Vitamin EVitamin E +5194.1%
Contains more Vitamin KVitamin K +15400%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +397.3%
Contains more Vitamin B3Vitamin B3 +1034.8%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +800%
Contains more CholineCholine +13.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +1099.3%
Contains more OtherOther +32.6%
Contains more ProteinProtein +2256.3%
Contains more CarbsCarbs +957.1%
Contains more WaterWater +388.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +1356.1%
Contains more Poly. FatPolyunsaturated fat +1432.3%
Contains less Sat. FatSaturated fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Béchamel sauce DV% diff.
Polyunsaturated fat 24.302g 1.586g 151%
Fats 80.71g 6.73g 114%
Monounsaturated fat 38.877g 2.67g 91%
Vitamin A 819µg 73µg 83%
Vitamin K 93µg 0.6µg 77%
Saturated fat 15.189g 2.152g 59%
Vitamin E 9mg 0.17mg 59%
Calories 717kcal 105kcal 31%
Phosphorus 5mg 101mg 14%
Sodium 2mg 328mg 14%
Calcium 3mg 126mg 12%
Vitamin B2 0.037mg 0.184mg 11%
Vitamin B12 0.1µg 0.3µg 8%
Vitamin B5 0.339mg 7%
Protein 0.16g 3.77g 7%
Selenium 0µg 3.3µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B1 0.01mg 0.055mg 4%
Zinc 0mg 0.42mg 4%
Potassium 18mg 163mg 4%
Cholesterol 0mg 8mg 3%
Magnesium 3mg 15mg 3%
Folate 1µg 9µg 2%
Vitamin B6 0.009mg 0.041mg 2%
Carbs 0.7g 7.4g 2%
Iron 0.06mg 0.21mg 2%
Vitamin B3 0.023mg 0.261mg 1%
Manganese 0.024mg 1%
Copper 0mg 0.013mg 1%
Vitamin C 0.2mg 0.8mg 1%
Net carbs 0.7g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Trans fat 14.89g N/A
Choline 12.4mg 14.1mg 0%
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 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Margarine
15%
Béchamel sauce
Minerals Daily Need Coverage Score
1%
Margarine
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 326mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 13.037g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.