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  6. Onion vs. Béchamel sauce

Onion vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between onions and béchamel sauce?

  • Onions are higher in vitamin C, fiber, and vitamin B6, yet béchamel sauce is higher in vitamin B12, vitamin B2, calcium, phosphorus, and vitamin D.
  • Béchamel sauce's daily need coverage for sodium is 14% more.
  • Onions have 17 times more fiber than béchamel sauce. While onions have 1.7g of fiber, béchamel sauce has only 0.1g.
  • The amount of saturated fat in onions is lower.

We used Onions, raw and Sauce, homemade, white, thin types in this article.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CopperCopper +200%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +437.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +447.8%
Contains more PotassiumPotassium +11.6%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +248.3%
Contains more SeleniumSelenium +560%
~equal in Iron ~0.21mg

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.
Onion
Onion
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 Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin B6Vitamin B6 +192.7%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +581.5%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +175.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +131.1%

All nutrients comparison - raw data values

Nutrient Onion Béchamel sauce DV% diff.
Sodium 4mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.027mg 0.184mg 12%
Phosphorus 29mg 101mg 10%
Fats 0.1g 6.73g 10%
Polyunsaturated fat 0.017g 1.586g 10%
Saturated fat 0.042g 2.152g 10%
Calcium 23mg 126mg 10%
Vitamin A 0µg 73µg 8%
Vitamin C 7.4mg 0.8mg 7%
Monounsaturated fat 0.013g 2.67g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B6 0.12mg 0.041mg 6%
Fiber 1.7g 0.1g 6%
Selenium 0.5µg 3.3µg 5%
Protein 1.1g 3.77g 5%
Manganese 0.129mg 0.024mg 5%
Vitamin B5 0.123mg 0.339mg 4%
Folate 19µg 9µg 3%
Calories 40kcal 105kcal 3%
Copper 0.039mg 0.013mg 3%
Cholesterol 0mg 8mg 3%
Fructose 1.29g 2%
Zinc 0.17mg 0.42mg 2%
Magnesium 10mg 15mg 1%
Choline 6.1mg 14.1mg 1%
Vitamin E 0.02mg 0.17mg 1%
Potassium 146mg 163mg 1%
Vitamin B3 0.116mg 0.261mg 1%
Vitamin B1 0.046mg 0.055mg 1%
Carbs 9.34g 7.4g 1%
Net carbs 7.64g 7.3g N/A
Iron 0.21mg 0.21mg 0%
Sugar 4.24g 4.78g N/A
Vitamin K 0.4µg 0.6µg 0%
Tryptophan 0.014mg 0.046mg 0%
Threonine 0.021mg 0.147mg 0%
Isoleucine 0.014mg 0.198mg 0%
Leucine 0.025mg 0.32mg 0%
Lysine 0.039mg 0.259mg 0%
Methionine 0.002mg 0.082mg 0%
Phenylalanine 0.025mg 0.157mg 0%
Valine 0.021mg 0.219mg 0%
Histidine 0.014mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 CarbsCarbs +26.2%
Contains more ProteinProtein +242.7%
Contains more FatsFats +6630%
Contains more OtherOther +311.4%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -98%
Contains more Mono. FatMonounsaturated fat +20438.5%
Contains more Poly. FatPolyunsaturated fat +9229.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.