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 for 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.
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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.
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more IronIron | +2738.1% |
| Contains more CopperCopper | +407.7% |
| Contains more ZincZinc | +47.6% |
| Contains less SodiumSodium | -85.1% |
| Contains more ManganeseManganese | +2225% |
| Contains more SeleniumSelenium | +51.5% |
| Contains more CalciumCalcium | +57.5% |
| Contains more PotassiumPotassium | +167.2% |
| Contains more PhosphorusPhosphorus | +31.2% |
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.
| Contains more Vitamin AVitamin A | +78.1% |
| Contains more Vitamin B1Vitamin B1 | +372.7% |
| Contains more Vitamin B2Vitamin B2 | +16.8% |
| Contains more Vitamin B3Vitamin B3 | +1059% |
| Contains more Vitamin B6Vitamin B6 | +607.3% |
| Contains more FolateFolate | +388.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more CholineCholine | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.21mg | 72% |
| Manganese | 0.558mg | 0.024mg | 23% |
| Vitamin B6 | 0.29mg | 0.041mg | 19% |
| Vitamin B3 | 3.025mg | 0.261mg | 17% |
| Vitamin B1 | 0.26mg | 0.055mg | 17% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Sodium | 49mg | 328mg | 12% |
| Saturated fat | 0.226g | 2.152g | 9% |
| Folate | 44µg | 9µg | 9% |
| Fats | 1.36g | 6.73g | 8% |
| Polyunsaturated fat | 0.426g | 1.586g | 8% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin A | 130µg | 73µg | 6% |
| Fiber | 1.7g | 0.1g | 6% |
| Copper | 0.066mg | 0.013mg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Monounsaturated fat | 0.391g | 2.67g | 6% |
| Calcium | 80mg | 126mg | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 101mg | 3% |
| Potassium | 61mg | 163mg | 3% |
| Magnesium | 26mg | 15mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Protein | 2.37g | 3.77g | 3% |
| Selenium | 5µg | 3.3µg | 3% |
| Choline | 4.7mg | 14.1mg | 2% |
| Calories | 68kcal | 105kcal | 2% |
| Vitamin B2 | 0.215mg | 0.184mg | 2% |
| Zinc | 0.62mg | 0.42mg | 2% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Carbs | 11.67g | 7.4g | 1% |
| Vitamin E | 0.07mg | 0.17mg | 1% |
| Net carbs | 9.97g | 7.3g | N/A |
| Sugar | 0.46g | 4.78g | N/A |
| Vitamin B5 | 0.317mg | 0.339mg | 0% |
| Vitamin K | 0.4µg | 0.6µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.046mg | 0% |
| Threonine | 0.083mg | 0.147mg | 0% |
| Isoleucine | 0.105mg | 0.198mg | 0% |
| Leucine | 0.2mg | 0.32mg | 0% |
| Lysine | 0.135mg | 0.259mg | 0% |
| Methionine | 0.04mg | 0.082mg | 0% |
| Phenylalanine | 0.13mg | 0.157mg | 0% |
| Valine | 0.151mg | 0.219mg | 0% |
| Histidine | 0.057mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +57.7% |
| Contains more ProteinProtein | +59.1% |
| Contains more FatsFats | +394.9% |
| Contains more OtherOther | +152.6% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +582.9% |
| Contains more Poly. FatPolyunsaturated fat | +272.3% |
