Omelette vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between omelette and béchamel sauce
- Omelette has more choline, selenium, vitamin B12, vitamin B5, iron, vitamin B2, phosphorus, and vitamin B6; however, béchamel sauce is higher in calcium.
- Omelette covers your daily cholesterol needs 102% more than béchamel sauce.
- Béchamel sauce contains 18 times less choline than omelette. Omelette contains 247.6mg of choline, while béchamel sauce contains 14.1mg.
- Béchamel sauce has less cholesterol.
Food varieties used in this article are Egg, whole, cooked, omelet and Sauce, homemade, white, thin.
Infographic
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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 | +604.8% |
| Contains more CopperCopper | +384.6% |
| Contains more ZincZinc | +159.5% |
| Contains more PhosphorusPhosphorus | +65.3% |
| Contains less SodiumSodium | -52.7% |
| Contains more SeleniumSelenium | +681.8% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +39.3% |
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 AVitamin A | +135.6% |
| Contains more Vitamin EVitamin E | +658.8% |
| Contains more Vitamin DVitamin D | +41.7% |
| Contains more Vitamin B2Vitamin B2 | +109.8% |
| Contains more Vitamin B5Vitamin B5 | +280.2% |
| Contains more Vitamin B6Vitamin B6 | +248.8% |
| Contains more Vitamin B12Vitamin B12 | +153.3% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +1656% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +307.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 8mg | 102% |
| Choline | 247.6mg | 14.1mg | 42% |
| Selenium | 25.8µg | 3.3µg | 41% |
| Vitamin B5 | 1.289mg | 0.339mg | 19% |
| Vitamin B12 | 0.76µg | 0.3µg | 19% |
| Iron | 1.48mg | 0.21mg | 16% |
| Vitamin B2 | 0.386mg | 0.184mg | 16% |
| Protein | 10.57g | 3.77g | 14% |
| Vitamin A | 172µg | 73µg | 11% |
| Phosphorus | 167mg | 101mg | 9% |
| Vitamin B6 | 0.143mg | 0.041mg | 8% |
| Calcium | 48mg | 126mg | 8% |
| Folate | 39µg | 9µg | 8% |
| Polyunsaturated fat | 2.712g | 1.586g | 8% |
| Sodium | 155mg | 328mg | 8% |
| Fats | 11.66g | 6.73g | 8% |
| Vitamin E | 1.29mg | 0.17mg | 7% |
| Zinc | 1.09mg | 0.42mg | 6% |
| Copper | 0.063mg | 0.013mg | 6% |
| Monounsaturated fat | 4.843g | 2.67g | 5% |
| Saturated fat | 3.319g | 2.152g | 5% |
| Vitamin D | 69IU | 49IU | 3% |
| Vitamin D | 1.7µg | 1.2µg | 3% |
| Vitamin K | 4.5µg | 0.6µg | 3% |
| Calories | 154kcal | 105kcal | 2% |
| Carbs | 0.64g | 7.4g | 2% |
| Vitamin B1 | 0.034mg | 0.055mg | 2% |
| Vitamin B3 | 0.064mg | 0.261mg | 1% |
| Potassium | 117mg | 163mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 0.64g | 7.3g | N/A |
| Sugar | 0.31g | 4.78g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Manganese | 0.024mg | 0.024mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.046mg | 0% |
| Threonine | 0.467mg | 0.147mg | 0% |
| Isoleucine | 0.565mg | 0.198mg | 0% |
| Leucine | 0.913mg | 0.32mg | 0% |
| Lysine | 0.767mg | 0.259mg | 0% |
| Methionine | 0.319mg | 0.082mg | 0% |
| Phenylalanine | 0.572mg | 0.157mg | 0% |
| Valine | 0.722mg | 0.219mg | 0% |
| Histidine | 0.26mg | 0.089mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +180.4% |
| Contains more FatsFats | +73.3% |
| Contains more CarbsCarbs | +1056.3% |
| Contains more OtherOther | +44% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +81.4% |
| Contains more Poly. FatPolyunsaturated fat | +71% |
| Contains less Sat. FatSaturated fat | -35.2% |
