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Milk vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between milk and béchamel sauce?

  • Milk is higher in vitamin B12, yet béchamel sauce is higher in monounsaturated fat and polyunsaturated fat.
  • Béchamel sauce's daily need coverage for sodium is 12% more.
  • Milk has 2 times more vitamin B12 than béchamel sauce. While milk has 0.47µg of vitamin B12, béchamel sauce has only 0.3µg.
  • The amount of saturated fat in milk is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Sauce, homemade, white, thin types in this article.

Infographic

Milk vs Béchamel sauce infographic
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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.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 -86.6%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +600%
Contains more CopperCopper +30%
Contains more ManganeseManganese +700%
~equal in Calcium ~126mg
~equal in Potassium ~163mg
~equal in Zinc ~0.42mg
~equal in Phosphorus ~101mg
~equal in Selenium ~3.3µg

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.
Milk
2
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more CholineCholine +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25.9%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +80%
~equal in Vitamin D ~1.2µg
~equal in Vitamin B2 ~0.184mg
~equal in Vitamin B5 ~0.339mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 WaterWater +11.5%
Contains more ProteinProtein +11.9%
Contains more FatsFats +593.8%
Contains more CarbsCarbs +48.3%
Contains more OtherOther +92%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -70.6%
Contains more Mono. FatMonounsaturated fat +863.9%
Contains more Poly. FatPolyunsaturated fat +4431.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Béchamel sauce
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Milk Béchamel sauce DV% diff.
Sodium 44mg 328mg 12%
Polyunsaturated fat 0.035g 1.586g 10%
Fats 0.97g 6.73g 9%
Saturated fat 0.633g 2.152g 7%
Vitamin B12 0.47µg 0.3µg 7%
Monounsaturated fat 0.277g 2.67g 6%
Calories 42kcal 105kcal 3%
Vitamin B1 0.02mg 0.055mg 3%
Vitamin A 58µg 73µg 2%
Iron 0.03mg 0.21mg 2%
Magnesium 11mg 15mg 1%
Choline 17.7mg 14.1mg 1%
Folate 5µg 9µg 1%
Vitamin C 0mg 0.8mg 1%
Cholesterol 5mg 8mg 1%
Vitamin B3 0.093mg 0.261mg 1%
Protein 3.37g 3.77g 1%
Manganese 0.003mg 0.024mg 1%
Carbs 4.99g 7.4g 1%
Vitamin E 0.01mg 0.17mg 1%
Phosphorus 95mg 101mg 1%
Net carbs 4.99g 7.3g N/A
Vitamin D 48IU 49IU 0%
Calcium 125mg 126mg 0%
Potassium 150mg 163mg 0%
Sugar 5.2g 4.78g N/A
Fiber 0g 0.1g 0%
Copper 0.01mg 0.013mg 0%
Zinc 0.42mg 0.42mg 0%
Vitamin D 1.2µg 1.2µg 0%
Selenium 3.3µg 3.3µg 0%
Vitamin B2 0.185mg 0.184mg 0%
Vitamin B5 0.361mg 0.339mg 0%
Vitamin B6 0.037mg 0.041mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.043mg 0.046mg 0%
Threonine 0.143mg 0.147mg 0%
Isoleucine 0.174mg 0.198mg 0%
Leucine 0.319mg 0.32mg 0%
Lysine 0.282mg 0.259mg 0%
Methionine 0.088mg 0.082mg 0%
Phenylalanine 0.174mg 0.157mg 0%
Valine 0.22mg 0.219mg 0%
Histidine 0.101mg 0.089mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
15%
Milk
15%
Béchamel sauce
Minerals Daily Need Coverage Score
14%
Milk
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 1.519g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.6)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.