Mustard vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between mustard and béchamel sauce

Mustard has more selenium, iron, manganese, fiber, and vitamin B1, while béchamel sauce has more vitamin B12, vitamin B2, and vitamin D.
Mustard's daily need coverage for selenium is 55% higher.
Béchamel sauce contains 40 times less fiber than mustard. Mustard contains 4g of fiber, while béchamel sauce contains 0.1g.
The amount of sodium in béchamel sauce is lower.

The food types used in this comparison are Mustard, prepared, yellow 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.

Mustard

Béchamel sauce

Contains more MagnesiumMagnesium	+220%
Contains more IronIron	+666.7%
Contains more CopperCopper	+469.2%
Contains more ZincZinc	+52.4%
Contains more ManganeseManganese	+1658.3%
Contains more SeleniumSelenium	+915.2%

Contains more CalciumCalcium	+100%
Contains less SodiumSodium	-70.3%

~equal in Potassium ~163mg

~equal in Phosphorus ~101mg

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.

Mustard

Béchamel sauce

Contains more Vitamin EVitamin E	+111.8%
Contains more Vitamin B1Vitamin B1	+221.8%
Contains more Vitamin B3Vitamin B3	+116.5%
Contains more Vitamin B6Vitamin B6	+70.7%
Contains more Vitamin KVitamin K	+133.3%
Contains more CholineCholine	+58.9%

Contains more Vitamin CVitamin C	+166.7%
Contains more Vitamin AVitamin A	+1360%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+162.9%
Contains more Vitamin B5Vitamin B5	+33.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+28.6%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.5µg	3.3µg	55%
Sodium	1104mg	328mg	34%
Iron	1.61mg	0.21mg	18%
Manganese	0.422mg	0.024mg	17%
Fiber	4g	0.1g	16%
Vitamin B12	0µg	0.3µg	13%
Vitamin B1	0.177mg	0.055mg	10%
Vitamin B2	0.07mg	0.184mg	9%
Saturated fat	0.214g	2.152g	9%
Magnesium	48mg	15mg	8%
Vitamin A	5µg	73µg	8%
Copper	0.074mg	0.013mg	7%
Calcium	63mg	126mg	6%
Vitamin D	0IU	49IU	6%
Vitamin D	0µg	1.2µg	6%
Polyunsaturated fat	0.774g	1.586g	5%
Fats	3.34g	6.73g	5%
Cholesterol	0mg	8mg	3%
Vitamin B6	0.07mg	0.041mg	2%
Choline	22.4mg	14.1mg	2%
Vitamin B5	0.254mg	0.339mg	2%
Vitamin B3	0.565mg	0.261mg	2%
Calories	60kcal	105kcal	2%
Zinc	0.64mg	0.42mg	2%
Vitamin E	0.36mg	0.17mg	1%
Phosphorus	108mg	101mg	1%
Vitamin K	1.4µg	0.6µg	1%
Folate	7µg	9µg	1%
Carbs	5.83g	7.4g	1%
Monounsaturated fat	2.182g	2.67g	1%
Vitamin C	0.3mg	0.8mg	1%
Protein	3.74g	3.77g	0%
Net carbs	1.83g	7.3g	N/A
Potassium	152mg	163mg	0%
Sugar	0.92g	4.78g	N/A
Starch	0.64g		0%
Trans fat	0.009g		N/A
Tryptophan	0.009mg	0.046mg	0%
Threonine	0.167mg	0.147mg	0%
Isoleucine	0.146mg	0.198mg	0%
Leucine	0.292mg	0.32mg	0%
Lysine	0.264mg	0.259mg	0%
Methionine	0.076mg	0.082mg	0%
Phenylalanine	0.161mg	0.157mg	0%
Valine	0.189mg	0.219mg	0%
Histidine	0.119mg	0.089mg	0%
Fructose	0.23g		0%
Omega-3 - ALA	0.373g		N/A
Omega-3 - Eicosatrienoic acid	0.018g		N/A
Omega-6 - Eicosadienoic acid	0.01g		N/A
Omega-6 - Linoleic acid	0.358g		N/A