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.

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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

Béchamel sauce

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

Béchamel sauce

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

All nutrients comparison - raw data values

Nutrient			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