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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 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.

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
:
8
Béchamel sauce
Béchamel sauce
Contains more Iron +1471.4%
Contains more Copper +1830.8%
Contains more Calcium +43.2%
Contains more Magnesium +275%
Contains more Phosphorus +3266.7%
Contains more Potassium +1937.5%
Contains less Sodium -55.4%
Contains more Zinc +90.9%
Contains more Manganese +20%
Contains more Selenium +266.7%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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 +1471.4%
Contains more Copper +1830.8%
Contains more Calcium +43.2%
Contains more Magnesium +275%
Contains more Phosphorus +3266.7%
Contains more Potassium +1937.5%
Contains less Sodium -55.4%
Contains more Zinc +90.9%
Contains more Manganese +20%
Contains more Selenium +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
4
:
8
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +53.8%
Contains more Vitamin E +870.6%
Contains more Vitamin C +12.5%
Contains more Vitamin K +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +605.4%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +355.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +53.8%
Contains more Vitamin E +870.6%
Contains more Vitamin C +12.5%
Contains more Vitamin K +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +605.4%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +355.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Fats +58.7%
Contains more Other +54.9%
Contains more Protein +348.8%
Contains more Carbs +18.2%
Equal in Water - 80.66
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +58.7%
Contains more Other +54.9%
Contains more Protein +348.8%
Contains more Carbs +18.2%
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -34.2%
Contains more Monounsaturated Fat +195.4%
Contains more Polyunsaturated fat +74.1%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 -34.2%
Contains more Monounsaturated Fat +195.4%
Contains more Polyunsaturated 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.
Olive Béchamel sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive Béchamel sauce Opinion
Net carbs 3.06g 7.3g Béchamel sauce
Protein 0.84g 3.77g Béchamel sauce
Fats 10.68g 6.73g Olive
Carbs 6.26g 7.4g Béchamel sauce
Calories 115kcal 105kcal Olive
Sugar 0g 4.78g Olive
Fiber 3.2g 0.1g Olive
Calcium 88mg 126mg Béchamel sauce
Iron 3.3mg 0.21mg Olive
Magnesium 4mg 15mg Béchamel sauce
Phosphorus 3mg 101mg Béchamel sauce
Potassium 8mg 163mg Béchamel sauce
Sodium 735mg 328mg Béchamel sauce
Zinc 0.22mg 0.42mg Béchamel sauce
Copper 0.251mg 0.013mg Olive
Manganese 0.02mg 0.024mg Béchamel sauce
Selenium 0.9µg 3.3µg Béchamel sauce
Vitamin A 403IU 262IU Olive
Vitamin A RAE 20µg 73µg Béchamel sauce
Vitamin E 1.65mg 0.17mg Olive
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.9mg 0.8mg Olive
Vitamin B1 0.003mg 0.055mg Béchamel sauce
Vitamin B2 0mg 0.184mg Béchamel sauce
Vitamin B3 0.037mg 0.261mg Béchamel sauce
Vitamin B5 0.015mg 0.339mg Béchamel sauce
Vitamin B6 0.009mg 0.041mg Béchamel sauce
Folate 0µg 9µg Béchamel sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 1.4µg 0.6µg Olive
Tryptophan 0.046mg Béchamel sauce
Threonine 0.026mg 0.147mg Béchamel sauce
Isoleucine 0.031mg 0.198mg Béchamel sauce
Leucine 0.05mg 0.32mg Béchamel sauce
Lysine 0.032mg 0.259mg Béchamel sauce
Methionine 0.012mg 0.082mg Béchamel sauce
Phenylalanine 0.029mg 0.157mg Béchamel sauce
Valine 0.038mg 0.219mg Béchamel sauce
Histidine 0.023mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Olive
Saturated Fat 1.415g 2.152g Olive
Monounsaturated Fat 7.888g 2.67g Olive
Polyunsaturated fat 0.911g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
16%
Béchamel sauce
Minerals Daily Need Coverage Score
35%
Olive
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.737g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 407mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3.5)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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.