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Nutmeg vs. Béchamel sauce — In-Depth Nutrition Comparison

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Significant differences between nutmeg and béchamel sauce

  • The amount of manganese, copper, fiber, magnesium, iron, vitamin B1, folate, phosphorus, and zinc in nutmeg is higher than in béchamel sauce.
  • Nutmeg covers your daily manganese needs 125% more than béchamel sauce.
  • Béchamel sauce has 208 times less fiber than nutmeg. Nutmeg has 20.8g of fiber, while béchamel sauce has 0.1g.
  • Béchamel sauce contains less saturated fat.

Specific food types used in this comparison are Spices, nutmeg, ground and Sauce, homemade, white, thin.

Infographic

Nutmeg 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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 more MagnesiumMagnesium +1120%
Contains more CalciumCalcium +46%
Contains more PotassiumPotassium +114.7%
Contains more IronIron +1347.6%
Contains more CopperCopper +7800%
Contains more ZincZinc +411.9%
Contains more PhosphorusPhosphorus +110.9%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +11983.3%
Contains more SeleniumSelenium +106.3%

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.
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 CVitamin C +275%
Contains more Vitamin B1Vitamin B1 +529.1%
Contains more Vitamin B3Vitamin B3 +397.7%
Contains more Vitamin B6Vitamin B6 +290.2%
Contains more FolateFolate +744.4%
Contains more Vitamin AVitamin A +1360%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +222.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +60.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 ProteinProtein +54.9%
Contains more FatsFats +439.5%
Contains more CarbsCarbs +566.1%
Contains more OtherOther +61.8%
Contains more WaterWater +1194.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 more Mono. FatMonounsaturated fat +20.6%
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +353.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Béchamel sauce DV% diff.
Manganese 2.9mg 0.024mg 125%
Copper 1.027mg 0.013mg 113%
Saturated fat 25.94g 2.152g 108%
Fiber 20.8g 0.1g 83%
Fats 36.31g 6.73g 46%
Magnesium 183mg 15mg 40%
Iron 3.04mg 0.21mg 35%
Vitamin B1 0.346mg 0.055mg 24%
Calories 525kcal 105kcal 21%
Folate 76µg 9µg 17%
Zinc 2.15mg 0.42mg 16%
Phosphorus 213mg 101mg 16%
Sodium 16mg 328mg 14%
Carbs 49.29g 7.4g 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.057mg 0.184mg 10%
Vitamin B6 0.16mg 0.041mg 9%
Polyunsaturated fat 0.35g 1.586g 8%
Vitamin A 5µg 73µg 8%
Vitamin B5 0.339mg 7%
Calcium 184mg 126mg 6%
Vitamin D 0µg 1.2µg 6%
Potassium 350mg 163mg 6%
Vitamin D 0IU 49IU 6%
Vitamin B3 1.299mg 0.261mg 6%
Protein 5.84g 3.77g 4%
Selenium 1.6µg 3.3µg 3%
Cholesterol 0mg 8mg 3%
Vitamin C 3mg 0.8mg 2%
Vitamin E 0mg 0.17mg 1%
Vitamin K 0µg 0.6µg 1%
Choline 8.8mg 14.1mg 1%
Monounsaturated fat 3.22g 2.67g 1%
Net carbs 28.49g 7.3g N/A
Sugar 2.99g 4.78g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg 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
18%
Nutmeg
15%
Béchamel sauce
Minerals Daily Need Coverage Score
121%
Nutmeg
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 312mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 23.788g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $6)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.