Oats vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between oats and béchamel sauce
- Béchamel sauce has less manganese, copper, phosphorus, vitamin B1, iron, fiber, magnesium, zinc, and vitamin B5 than oats.
- Oats cover your daily need for manganese, 213% more than béchamel sauce.
- Oats have 106 times more fiber than béchamel sauce. While oats have 10.6g of fiber, béchamel sauce has only 0.1g.
- Oats have less sodium.
These are the specific foods used in this comparison Oats 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.
| Contains more MagnesiumMagnesium | +1080% |
| Contains more PotassiumPotassium | +163.2% |
| Contains more IronIron | +2147.6% |
| Contains more CopperCopper | +4715.4% |
| Contains more ZincZinc | +845.2% |
| Contains more PhosphorusPhosphorus | +417.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +20383.3% |
| Contains more CalciumCalcium | +133.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +1287.3% |
| Contains more Vitamin B3Vitamin B3 | +268.2% |
| Contains more Vitamin B5Vitamin B5 | +297.9% |
| Contains more Vitamin B6Vitamin B6 | +190.2% |
| Contains more FolateFolate | +522.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.024mg | 213% |
| Copper | 0.626mg | 0.013mg | 68% |
| Phosphorus | 523mg | 101mg | 60% |
| Vitamin B1 | 0.763mg | 0.055mg | 59% |
| Iron | 4.72mg | 0.21mg | 56% |
| Fiber | 10.6g | 0.1g | 42% |
| Magnesium | 177mg | 15mg | 39% |
| Zinc | 3.97mg | 0.42mg | 32% |
| Protein | 16.89g | 3.77g | 26% |
| Carbs | 66.27g | 7.4g | 20% |
| Vitamin B5 | 1.349mg | 0.339mg | 20% |
| Sodium | 2mg | 328mg | 14% |
| Calories | 389kcal | 105kcal | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Folate | 56µg | 9µg | 12% |
| Vitamin A | 0µg | 73µg | 8% |
| Potassium | 429mg | 163mg | 8% |
| Calcium | 54mg | 126mg | 7% |
| Vitamin B6 | 0.119mg | 0.041mg | 6% |
| Polyunsaturated fat | 2.535g | 1.586g | 6% |
| Selenium | 3.3µg | 6% | |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin B3 | 0.961mg | 0.261mg | 4% |
| Saturated fat | 1.217g | 2.152g | 4% |
| Vitamin B2 | 0.139mg | 0.184mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Vitamin E | 0.17mg | 1% | |
| Monounsaturated fat | 2.178g | 2.67g | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Fats | 6.9g | 6.73g | 0% |
| Net carbs | 55.67g | 7.3g | N/A |
| Sugar | 4.78g | N/A | |
| Tryptophan | 0.234mg | 0.046mg | 0% |
| Threonine | 0.575mg | 0.147mg | 0% |
| Isoleucine | 0.694mg | 0.198mg | 0% |
| Leucine | 1.284mg | 0.32mg | 0% |
| Lysine | 0.701mg | 0.259mg | 0% |
| Methionine | 0.312mg | 0.082mg | 0% |
| Phenylalanine | 0.895mg | 0.157mg | 0% |
| Valine | 0.937mg | 0.219mg | 0% |
| Histidine | 0.405mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +348% |
| Contains more CarbsCarbs | +795.5% |
| Contains more OtherOther | +19.4% |
| Contains more WaterWater | +881.3% |
~equal in
Fats
~6.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | -43.4% |
| Contains more Poly. FatPolyunsaturated fat | +59.8% |
| Contains more Mono. FatMonounsaturated fat | +22.6% |
