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 of 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.
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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 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.
| Contains more Vitamin CVitamin C | +12.5% |
| Contains more Vitamin AVitamin A | +53.8% |
| Contains more Vitamin EVitamin E | +870.6% |
| Contains more Vitamin KVitamin K | +133.3% |
| 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 | +∞% |
| Contains more CholineCholine | +36.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
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
Saturated Fat:
Sat. Fat
1.415 g
Monounsaturated Fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 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 | -34.2% |
| Contains more Mono. FatMonounsaturated Fat | +195.4% |
| Contains more Poly. FatPolyunsaturated fat | +74.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 115kcal | 105kcal |
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| Protein | 0.84g | 3.77g |
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| Fats | 10.68g | 6.73g |
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| Vitamin C | 0.9mg | 0.8mg |
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| Net carbs | 3.06g | 7.3g |
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| Carbs | 6.26g | 7.4g |
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| Cholesterol | 0mg | 8mg |
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| Vitamin D | 0IU | 49IU |
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| Magnesium | 4mg | 15mg |
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| Calcium | 88mg | 126mg |
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| Potassium | 8mg | 163mg |
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| Iron | 3.3mg | 0.21mg |
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| Sugar | 0g | 4.78g |
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| Fiber | 3.2g | 0.1g |
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| Copper | 0.251mg | 0.013mg |
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| Zinc | 0.22mg | 0.42mg |
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| Phosphorus | 3mg | 101mg |
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| Sodium | 735mg | 328mg |
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| Vitamin A | 403IU | 262IU |
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| Vitamin A | 20µg | 73µg |
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| Vitamin E | 1.65mg | 0.17mg |
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| Vitamin D | 0µg | 1.2µg |
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| Manganese | 0.02mg | 0.024mg |
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| Selenium | 0.9µg | 3.3µg |
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| Vitamin B1 | 0.003mg | 0.055mg |
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| Vitamin B2 | 0mg | 0.184mg |
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| Vitamin B3 | 0.037mg | 0.261mg |
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| Vitamin B5 | 0.015mg | 0.339mg |
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| Vitamin B6 | 0.009mg | 0.041mg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Vitamin K | 1.4µg | 0.6µg |
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| Folate | 0µg | 9µg |
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| Choline | 10.3mg | 14.1mg |
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| Saturated Fat | 1.415g | 2.152g |
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| Monounsaturated Fat | 7.888g | 2.67g |
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| Polyunsaturated fat | 0.911g | 1.586g |
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| Tryptophan | 0.046mg |
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| Threonine | 0.026mg | 0.147mg |
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| Isoleucine | 0.031mg | 0.198mg |
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| Leucine | 0.05mg | 0.32mg |
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| Lysine | 0.032mg | 0.259mg |
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| Methionine | 0.012mg | 0.082mg |
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| Phenylalanine | 0.029mg | 0.157mg |
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| Valine | 0.038mg | 0.219mg |
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| Histidine | 0.023mg | 0.089mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
16%
Minerals Daily Need Coverage Score
35%
19%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Olive is lower in Saturated Fat (difference - 0.737g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 407mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $3.5)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins