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  6. Olive vs. Béchamel sauce

Olive vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are olive and béchamel sauce different?

  • Olive is richer in iron, copper, fiber, and vitamin E, while béchamel sauce is higher in vitamin B2, phosphorus, vitamin B12, vitamin D, and vitamin B5.
  • Olive covers your daily need for iron, 39% more than béchamel sauce.
  • Olive contains 32 times more fiber than béchamel sauce. Olive contains 3.2g of fiber, while béchamel sauce contains 0.1g.
  • Béchamel sauce is lower in sodium.

Olives, ripe, canned (small-extra large) and Sauce, homemade, white, thin types were used in this article.

Infographic

Olive 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.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 IronIron +1471.4%
Contains more CopperCopper +1830.8%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +43.2%
Contains more PotassiumPotassium +1937.5%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +3266.7%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +266.7%

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.
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +870.6%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +605.4%
Contains more Vitamin B5Vitamin B5 +2160%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Olive Béchamel sauce DV% diff.
Iron 3.3mg 0.21mg 39%
Copper 0.251mg 0.013mg 26%
Sodium 735mg 328mg 18%
Phosphorus 3mg 101mg 14%
Vitamin B2 0mg 0.184mg 14%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 7.888g 2.67g 13%
Fiber 3.2g 0.1g 12%
Vitamin E 1.65mg 0.17mg 10%
Protein 0.84g 3.77g 6%
Fats 10.68g 6.73g 6%
Vitamin D 0 IU 49 IU 6%
Vitamin A 20µg 73µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B5 0.015mg 0.339mg 6%
Potassium 8mg 163mg 5%
Polyunsaturated fat 0.911g 1.586g 5%
Calcium 88mg 126mg 4%
Selenium 0.9µg 3.3µg 4%
Vitamin B1 0.003mg 0.055mg 4%
Cholesterol 0mg 8mg 3%
Magnesium 4mg 15mg 3%
Saturated fat 1.415g 2.152g 3%
Zinc 0.22mg 0.42mg 2%
Vitamin B6 0.009mg 0.041mg 2%
Folate 0µg 9µg 2%
Calories 115kcal 105kcal 1%
Vitamin B3 0.037mg 0.261mg 1%
Vitamin K 1.4µg 0.6µg 1%
Choline 10.3mg 14.1mg 1%
Vitamin C 0.9mg 0.8mg 0%
Net carbs 3.06g 7.3g N/A
Carbs 6.26g 7.4g 0%
Sugar 0g 4.78g N/A
Manganese 0.02mg 0.024mg 0%
Tryptophan 0.046mg 0%
Threonine 0.026mg 0.147mg 0%
Isoleucine 0.031mg 0.198mg 0%
Leucine 0.05mg 0.32mg 0%
Lysine 0.032mg 0.259mg 0%
Methionine 0.012mg 0.082mg 0%
Phenylalanine 0.029mg 0.157mg 0%
Valine 0.038mg 0.219mg 0%
Histidine 0.023mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +58.7%
Contains more OtherOther +54.9%
Contains more ProteinProtein +348.8%
Contains more CarbsCarbs +18.2%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 less Sat. FatSaturated fat -34.2%
Contains more Mono. FatMonounsaturated fat +195.4%
Contains more Poly. FatPolyunsaturated fat +74.1%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.