Mashed potato vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between mashed potato and béchamel sauce

Mashed potato is richer in vitamin B6 and vitamin B3, yet béchamel sauce is richer in vitamin B2, calcium, vitamin B12, vitamin D, and phosphorus.
Daily need coverage for vitamin B2 for béchamel sauce is 13% higher.
Mashed potato contains 13 times more fiber than béchamel sauce. Mashed potato contains 1.3g of fiber, while béchamel sauce contains 0.1g.
Mashed potato contains less saturated fat.

Food types used in this article are Fast foods, potato, mashed 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.

Mashed potato

Béchamel sauce

Contains more PotassiumPotassium	+75.5%
Contains more IronIron	+47.6%
Contains more CopperCopper	+169.2%
Contains more ManganeseManganese	+308.3%

Contains more CalciumCalcium	+600%
Contains more ZincZinc	+90.9%
Contains more PhosphorusPhosphorus	+71.2%
Contains more SeleniumSelenium	+312.5%

~equal in Magnesium ~15mg

~equal in Sodium ~328mg

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.

Mashed potato

Béchamel sauce

Contains more Vitamin EVitamin E	+147.1%
Contains more Vitamin B3Vitamin B3	+313.8%
Contains more Vitamin B6Vitamin B6	+192.7%
Contains more Vitamin KVitamin K	+883.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+69.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+266.7%
Contains more Vitamin B2Vitamin B2	+1126.7%
Contains more Vitamin B12Vitamin B12	+328.6%

~equal in Folate ~9µg

~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B2	0.015mg	0.184mg	13%
Calcium	18mg	126mg	11%
Vitamin B12	0.07µg	0.3µg	10%
Vitamin B5		0.339mg	7%
Saturated fat	0.577g	2.152g	7%
Fats	2.82g	6.73g	6%
Vitamin D	0µg	1.2µg	6%
Vitamin B6	0.12mg	0.041mg	6%
Vitamin D	0IU	49IU	6%
Phosphorus	59mg	101mg	6%
Vitamin B3	1.08mg	0.261mg	5%
Selenium	0.8µg	3.3µg	5%
Starch	12.1g		5%
Fiber	1.3g	0.1g	5%
Monounsaturated fat	0.72g	2.67g	5%
Vitamin K	5.9µg	0.6µg	4%
Potassium	286mg	163mg	4%
Protein	1.65g	3.77g	4%
Cholesterol	0mg	8mg	3%
Vitamin A	43µg	73µg	3%
Manganese	0.098mg	0.024mg	3%
Vitamin B1	0.015mg	0.055mg	3%
Copper	0.035mg	0.013mg	2%
Zinc	0.22mg	0.42mg	2%
Vitamin E	0.42mg	0.17mg	2%
Carbs	14.65g	7.4g	2%
Polyunsaturated fat	1.342g	1.586g	2%
Calories	89kcal	105kcal	1%
Sodium	306mg	328mg	1%
Iron	0.31mg	0.21mg	1%
Vitamin C	0mg	0.8mg	1%
Net carbs	13.35g	7.3g	N/A
Magnesium	15mg	15mg	0%
Sugar	0.5g	4.78g	N/A
Folate	9µg	9µg	0%
Trans fat	0.105g		N/A
Choline	13.4mg	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%
Fructose	0.2g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.174g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	1.146g		N/A