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  6. Mustard vs. Béchamel sauce

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.

Infographic

Mustard 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.
Mustard
Mustard
7
:
3
Béchamel sauce
Béchamel sauce
Contains more Iron +666.7%
Contains more Magnesium +220%
Contains more Zinc +52.4%
Contains more Copper +469.2%
Contains more Manganese +1658.3%
Contains more Selenium +915.2%
Contains more Calcium +100%
Contains less Sodium -70.3%
Equal in Phosphorus - 101
Equal in Potassium - 163
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
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 +666.7%
Contains more Magnesium +220%
Contains more Zinc +52.4%
Contains more Copper +469.2%
Contains more Manganese +1658.3%
Contains more Selenium +915.2%
Contains more Calcium +100%
Contains less Sodium -70.3%
Equal in Phosphorus - 101
Equal in Potassium - 163

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
Mustard
5
:
7
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +111.8%
Contains more Vitamin B1 +221.8%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B6 +70.7%
Contains more Vitamin K +133.3%
Contains more Vitamin A +140.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +166.7%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B5 +33.5%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
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 +111.8%
Contains more Vitamin B1 +221.8%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B6 +70.7%
Contains more Vitamin K +133.3%
Contains more Vitamin A +140.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +166.7%
Contains more Vitamin B2 +162.9%
Contains more Vitamin B5 +33.5%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Other +134%
Contains more Fats +101.5%
Contains more Carbs +26.9%
Equal in Protein - 3.77
Equal in Water - 80.66
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 Other +134%
Contains more Fats +101.5%
Contains more Carbs +26.9%
Equal in Protein - 3.77
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +104.9%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +104.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Béchamel sauce Opinion
Net carbs 1.83g 7.3g Béchamel sauce
Protein 3.74g 3.77g Béchamel sauce
Fats 3.34g 6.73g Béchamel sauce
Carbs 5.83g 7.4g Béchamel sauce
Calories 60kcal 105kcal Béchamel sauce
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 4.78g Mustard
Fiber 4g 0.1g Mustard
Calcium 63mg 126mg Béchamel sauce
Iron 1.61mg 0.21mg Mustard
Magnesium 48mg 15mg Mustard
Phosphorus 108mg 101mg Mustard
Potassium 152mg 163mg Béchamel sauce
Sodium 1104mg 328mg Béchamel sauce
Zinc 0.64mg 0.42mg Mustard
Copper 0.074mg 0.013mg Mustard
Manganese 0.422mg 0.024mg Mustard
Selenium 33.5µg 3.3µg Mustard
Vitamin A 109IU 262IU Béchamel sauce
Vitamin A RAE 5µg 73µg Béchamel sauce
Vitamin E 0.36mg 0.17mg Mustard
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.3mg 0.8mg Béchamel sauce
Vitamin B1 0.177mg 0.055mg Mustard
Vitamin B2 0.07mg 0.184mg Béchamel sauce
Vitamin B3 0.565mg 0.261mg Mustard
Vitamin B5 0.254mg 0.339mg Béchamel sauce
Vitamin B6 0.07mg 0.041mg Mustard
Folate 7µg 9µg Béchamel sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 1.4µg 0.6µg Mustard
Tryptophan 0.009mg 0.046mg Béchamel sauce
Threonine 0.167mg 0.147mg Mustard
Isoleucine 0.146mg 0.198mg Béchamel sauce
Leucine 0.292mg 0.32mg Béchamel sauce
Lysine 0.264mg 0.259mg Mustard
Methionine 0.076mg 0.082mg Béchamel sauce
Phenylalanine 0.161mg 0.157mg Mustard
Valine 0.189mg 0.219mg Béchamel sauce
Histidine 0.119mg 0.089mg Mustard
Cholesterol 0mg 8mg Mustard
Trans Fat 0.009g Béchamel sauce
Saturated Fat 0.214g 2.152g Mustard
Monounsaturated Fat 2.182g 2.67g Béchamel sauce
Polyunsaturated fat 0.774g 1.586g Béchamel sauce
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
16%
Béchamel sauce
Minerals Daily Need Coverage Score
60%
Mustard
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.86g)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.938g)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 776mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.1)
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.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.