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 from 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.
Contains
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Iron
+47.6%
Contains
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Potassium
+75.5%
Contains
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Copper
+169.2%
Contains
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Manganese
+308.3%
Contains
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Calcium
+600%
Contains
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Phosphorus
+71.2%
Contains
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Zinc
+90.9%
Contains
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Selenium
+312.5%
Equal in Magnesium - 15
Equal in Sodium - 328
Contains
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Iron
+47.6%
Contains
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Potassium
+75.5%
Contains
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Copper
+169.2%
Contains
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Manganese
+308.3%
Contains
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Calcium
+600%
Contains
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Phosphorus
+71.2%
Contains
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Zinc
+90.9%
Contains
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Selenium
+312.5%
Equal in Magnesium - 15
Equal in Sodium - 328
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.
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Contains
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Vitamin E
+147.1%
Contains
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Vitamin B3
+313.8%
Contains
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Vitamin B6
+192.7%
Contains
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Vitamin K
+883.3%
Contains
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Vitamin A
+41.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+1126.7%
Contains
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Vitamin B12
+328.6%
Equal in Folate - 9
Contains
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Vitamin E
+147.1%
Contains
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Vitamin B3
+313.8%
Contains
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Vitamin B6
+192.7%
Contains
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Vitamin K
+883.3%
Contains
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Vitamin A
+41.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+1126.7%
Contains
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Vitamin B12
+328.6%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+98%
Contains
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Protein
+128.5%
Contains
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Fats
+138.7%
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Other
+14.3%
Equal in Water - 80.66
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Carbs
+98%
Contains
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Protein
+128.5%
Contains
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Fats
+138.7%
Contains
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Other
+14.3%
Equal in Water - 80.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-73.2%
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Monounsaturated Fat
+270.8%
Contains
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Polyunsaturated fat
+18.2%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Contains
less
Saturated Fat
-73.2%
Contains
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Monounsaturated Fat
+270.8%
Contains
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Polyunsaturated fat
+18.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 7.3g |
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| Protein | 1.65g | 3.77g |
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| Fats | 2.82g | 6.73g |
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| Carbs | 14.65g | 7.4g |
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| Calories | 89kcal | 105kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 4.78g |
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| Fiber | 1.3g | 0.1g |
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| Calcium | 18mg | 126mg |
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| Iron | 0.31mg | 0.21mg |
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| Magnesium | 15mg | 15mg | |
| Phosphorus | 59mg | 101mg |
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| Potassium | 286mg | 163mg |
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| Sodium | 306mg | 328mg |
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| Zinc | 0.22mg | 0.42mg |
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| Copper | 0.035mg | 0.013mg |
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| Manganese | 0.098mg | 0.024mg |
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| Selenium | 0.8µg | 3.3µg |
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| Vitamin A | 185IU | 262IU |
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| Vitamin A RAE | 43µg | 73µg |
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| Vitamin E | 0.42mg | 0.17mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 0mg | 0.8mg |
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| Vitamin B1 | 0.015mg | 0.055mg |
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| Vitamin B2 | 0.015mg | 0.184mg |
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| Vitamin B3 | 1.08mg | 0.261mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.12mg | 0.041mg |
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| Folate | 9µg | 9µg | |
| Vitamin B12 | 0.07µg | 0.3µg |
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| Vitamin K | 5.9µg | 0.6µg |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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| Cholesterol | 0mg | 8mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.577g | 2.152g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 2.67g |
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| Polyunsaturated fat | 1.342g | 1.586g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
16%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 1.575g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 87)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.