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  6. Mixed nuts vs. Béchamel sauce

Mixed nuts vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between Mixed nuts and Béchamel sauce

  • Béchamel sauce has less Copper, Manganese, Selenium, Vitamin E , Magnesium, Phosphorus, Vitamin B3, Iron, and Fiber.
  • Mixed nuts' daily need coverage for Copper is 99% more.
  • Mixed nuts have 85 times more Manganese than Béchamel sauce. Mixed nuts have 2.04mg of Manganese, while Béchamel sauce has 0.024mg.
  • Béchamel sauce is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Sauce, homemade, white, thin.

Infographic

Mixed nuts 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.
Mixed nuts
Mixed nuts
9
:
1
Béchamel sauce
Béchamel sauce
Contains more Iron +1142.9%
Contains more Magnesium +1426.7%
Contains more Phosphorus +351.5%
Contains more Potassium +287.7%
Contains less Sodium -98.5%
Contains more Zinc +700%
Contains more Copper +6876.9%
Contains more Manganese +8400%
Contains more Selenium +927.3%
Equal in Calcium - 126
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +1142.9%
Contains more Magnesium +1426.7%
Contains more Phosphorus +351.5%
Contains more Potassium +287.7%
Contains less Sodium -98.5%
Contains more Zinc +700%
Contains more Copper +6876.9%
Contains more Manganese +8400%
Contains more Selenium +927.3%
Equal in Calcium - 126

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.
Mixed nuts
Mixed nuts
8
:
4
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +4500%
Contains more Vitamin B1 +243.6%
Contains more Vitamin B3 +2853.6%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +758.5%
Contains more Folate +822.2%
Contains more Vitamin K +850%
Contains more Vitamin A +8633.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.184
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin E +4500%
Contains more Vitamin B1 +243.6%
Contains more Vitamin B3 +2853.6%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +758.5%
Contains more Folate +822.2%
Contains more Vitamin K +850%
Contains more Vitamin A +8633.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
4
:
1
Béchamel sauce
Béchamel sauce
Contains more Protein +431.6%
Contains more Fats +701.6%
Contains more Carbs +184.5%
Contains more Other +100%
Contains more Water +3777.9%
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Béchamel sauce
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 Protein +431.6%
Contains more Fats +701.6%
Contains more Carbs +184.5%
Contains more Other +100%
Contains more Water +3777.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Béchamel sauce
Béchamel sauce
Contains more Monounsaturated Fat +967%
Contains more Polyunsaturated fat +821.3%
Contains less Saturated Fat -75.3%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +967%
Contains more Polyunsaturated fat +821.3%
Contains less Saturated Fat -75.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Béchamel sauce Opinion
Net carbs 14.05g 7.3g Mixed nuts
Protein 20.04g 3.77g Mixed nuts
Fats 53.95g 6.73g Mixed nuts
Carbs 21.05g 7.4g Mixed nuts
Calories 607kcal 105kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g 4.78g Mixed nuts
Fiber 7g 0.1g Mixed nuts
Calcium 117mg 126mg Béchamel sauce
Iron 2.61mg 0.21mg Mixed nuts
Magnesium 229mg 15mg Mixed nuts
Phosphorus 456mg 101mg Mixed nuts
Potassium 632mg 163mg Mixed nuts
Sodium 5mg 328mg Mixed nuts
Zinc 3.36mg 0.42mg Mixed nuts
Copper 0.907mg 0.013mg Mixed nuts
Manganese 2.04mg 0.024mg Mixed nuts
Selenium 33.9µg 3.3µg Mixed nuts
Vitamin A 3IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 7.82mg 0.17mg Mixed nuts
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.5mg 0.8mg Béchamel sauce
Vitamin B1 0.189mg 0.055mg Mixed nuts
Vitamin B2 0.196mg 0.184mg Mixed nuts
Vitamin B3 7.709mg 0.261mg Mixed nuts
Vitamin B5 1.14mg 0.339mg Mixed nuts
Vitamin B6 0.352mg 0.041mg Mixed nuts
Folate 83µg 9µg Mixed nuts
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 5.7µg 0.6µg Mixed nuts
Tryptophan 0.22mg 0.046mg Mixed nuts
Threonine 0.703mg 0.147mg Mixed nuts
Isoleucine 0.826mg 0.198mg Mixed nuts
Leucine 1.656mg 0.32mg Mixed nuts
Lysine 0.782mg 0.259mg Mixed nuts
Methionine 0.283mg 0.082mg Mixed nuts
Phenylalanine 1.182mg 0.157mg Mixed nuts
Valine 1.001mg 0.219mg Mixed nuts
Histidine 0.572mg 0.089mg Mixed nuts
Cholesterol 0mg 8mg Mixed nuts
Trans Fat 0.055g Béchamel sauce
Saturated Fat 8.711g 2.152g Béchamel sauce
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 2.67g Mixed nuts
Polyunsaturated fat 14.612g 1.586g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Mixed nuts
16%
Béchamel sauce
Minerals Daily Need Coverage Score
139%
Mixed nuts
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 323mg)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 8mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 6.559g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 24)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.