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  6. Oatmeal vs. Béchamel sauce

Oatmeal vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are Oatmeal and Béchamel sauce different?

  • Oatmeal is richer in Iron, Manganese, Vitamin B6, Vitamin B3, Vitamin B1, and Folate, while Béchamel sauce is higher in Vitamin B12, and Vitamin D.
  • Oatmeal covers your daily need of Iron 72% more than Béchamel sauce.
  • Oatmeal contains 23 times more Manganese than Béchamel sauce. Oatmeal contains 0.558mg of Manganese, while Béchamel sauce contains 0.024mg.
  • Oatmeal is lower in Sodium.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sauce, homemade, white, thin types were used in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
7
:
3
Béchamel sauce
Béchamel sauce
Contains more Iron +2738.1%
Contains more Magnesium +73.3%
Contains less Sodium -85.1%
Contains more Zinc +47.6%
Contains more Copper +407.7%
Contains more Manganese +2225%
Contains more Selenium +51.5%
Contains more Calcium +57.5%
Contains more Phosphorus +31.2%
Contains more Potassium +167.2%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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 +2738.1%
Contains more Magnesium +73.3%
Contains less Sodium -85.1%
Contains more Zinc +47.6%
Contains more Copper +407.7%
Contains more Manganese +2225%
Contains more Selenium +51.5%
Contains more Calcium +57.5%
Contains more Phosphorus +31.2%
Contains more Potassium +167.2%

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.
Oatmeal
Oatmeal
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +65.3%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +1059%
Contains more Vitamin B6 +607.3%
Contains more Folate +388.9%
Contains more Vitamin E +142.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Vitamin B5 - 0.339
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +65.3%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +1059%
Contains more Vitamin B6 +607.3%
Contains more Folate +388.9%
Contains more Vitamin E +142.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Vitamin B5 - 0.339

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Carbs +57.7%
Contains more Protein +59.1%
Contains more Fats +394.9%
Contains more Other +152.6%
Equal in Water - 80.66
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Carbs +57.7%
Contains more Protein +59.1%
Contains more Fats +394.9%
Contains more Other +152.6%
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +582.9%
Contains more Polyunsaturated fat +272.3%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 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 -89.5%
Contains more Monounsaturated Fat +582.9%
Contains more Polyunsaturated fat +272.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Béchamel sauce Opinion
Net carbs 9.97g 7.3g Oatmeal
Protein 2.37g 3.77g Béchamel sauce
Fats 1.36g 6.73g Béchamel sauce
Carbs 11.67g 7.4g Oatmeal
Calories 68kcal 105kcal Béchamel sauce
Starch 10.37g Oatmeal
Sugar 0.46g 4.78g Oatmeal
Fiber 1.7g 0.1g Oatmeal
Calcium 80mg 126mg Béchamel sauce
Iron 5.96mg 0.21mg Oatmeal
Magnesium 26mg 15mg Oatmeal
Phosphorus 77mg 101mg Béchamel sauce
Potassium 61mg 163mg Béchamel sauce
Sodium 49mg 328mg Oatmeal
Zinc 0.62mg 0.42mg Oatmeal
Copper 0.066mg 0.013mg Oatmeal
Manganese 0.558mg 0.024mg Oatmeal
Selenium 5µg 3.3µg Oatmeal
Vitamin A 433IU 262IU Oatmeal
Vitamin A RAE 130µg 73µg Oatmeal
Vitamin E 0.07mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.26mg 0.055mg Oatmeal
Vitamin B2 0.215mg 0.184mg Oatmeal
Vitamin B3 3.025mg 0.261mg Oatmeal
Vitamin B5 0.317mg 0.339mg Béchamel sauce
Vitamin B6 0.29mg 0.041mg Oatmeal
Folate 44µg 9µg Oatmeal
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.4µg 0.6µg Béchamel sauce
Tryptophan 0.04mg 0.046mg Béchamel sauce
Threonine 0.083mg 0.147mg Béchamel sauce
Isoleucine 0.105mg 0.198mg Béchamel sauce
Leucine 0.2mg 0.32mg Béchamel sauce
Lysine 0.135mg 0.259mg Béchamel sauce
Methionine 0.04mg 0.082mg Béchamel sauce
Phenylalanine 0.13mg 0.157mg Béchamel sauce
Valine 0.151mg 0.219mg Béchamel sauce
Histidine 0.057mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Oatmeal
Trans Fat 0.003g Béchamel sauce
Saturated Fat 0.226g 2.152g Oatmeal
Monounsaturated Fat 0.391g 2.67g Béchamel sauce
Polyunsaturated fat 0.426g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
16%
Béchamel sauce
Minerals Daily Need Coverage Score
45%
Oatmeal
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 279mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.926g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 79)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.