Orange vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on differences between oranges and béchamel sauce

Oranges have more vitamin C, fiber, and folate; however, béchamel sauce is higher in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin D.
Oranges cover your daily vitamin C needs 58% more than béchamel sauce.
Béchamel sauce contains 24 times less fiber than oranges. Oranges contain 2.4g of fiber, while béchamel sauce contains 0.1g.
Oranges have less saturated fat.

Food varieties used in this article are Oranges, raw, all commercial varieties and Sauce, homemade, white, thin.

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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.

Orange

Béchamel sauce

Contains more CopperCopper	+246.2%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+215%
Contains more IronIron	+110%
Contains more ZincZinc	+500%
Contains more PhosphorusPhosphorus	+621.4%
Contains more SeleniumSelenium	+560%

~equal in Potassium ~163mg

~equal in Manganese ~0.024mg

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.

Orange

Béchamel sauce

Contains more Vitamin CVitamin C	+6550%
Contains more Vitamin B1Vitamin B1	+58.2%
Contains more Vitamin B6Vitamin B6	+46.3%
Contains more FolateFolate	+233.3%

Contains more Vitamin AVitamin A	+563.6%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+360%
Contains more Vitamin B5Vitamin B5	+35.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+67.9%

~equal in Vitamin E ~0.17mg

~equal in Vitamin B3 ~0.261mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	53.2mg	0.8mg	58%
Sodium	0mg	328mg	14%
Vitamin B12	0µg	0.3µg	13%
Phosphorus	14mg	101mg	12%
Vitamin B2	0.04mg	0.184mg	11%
Fats	0.12g	6.73g	10%
Polyunsaturated fat	0.025g	1.586g	10%
Saturated fat	0.015g	2.152g	10%
Calcium	40mg	126mg	9%
Fiber	2.4g	0.1g	9%
Vitamin A	11µg	73µg	7%
Monounsaturated fat	0.023g	2.67g	7%
Vitamin D	0µg	1.2µg	6%
Protein	0.94g	3.77g	6%
Vitamin D	0IU	49IU	6%
Folate	30µg	9µg	5%
Selenium	0.5µg	3.3µg	5%
Copper	0.045mg	0.013mg	4%
Vitamin B1	0.087mg	0.055mg	3%
Calories	47kcal	105kcal	3%
Cholesterol	0mg	8mg	3%
Zinc	0.07mg	0.42mg	3%
Vitamin B5	0.25mg	0.339mg	2%
Carbs	11.75g	7.4g	1%
Iron	0.1mg	0.21mg	1%
Vitamin B6	0.06mg	0.041mg	1%
Potassium	181mg	163mg	1%
Vitamin K	0µg	0.6µg	1%
Magnesium	10mg	15mg	1%
Choline	8.4mg	14.1mg	1%
Net carbs	9.35g	7.3g	N/A
Sugar	9.35g	4.78g	N/A
Vitamin E	0.18mg	0.17mg	0%
Manganese	0.025mg	0.024mg	0%
Vitamin B3	0.282mg	0.261mg	0%
Tryptophan	0.009mg	0.046mg	0%
Threonine	0.015mg	0.147mg	0%
Isoleucine	0.025mg	0.198mg	0%
Leucine	0.023mg	0.32mg	0%
Lysine	0.047mg	0.259mg	0%
Methionine	0.02mg	0.082mg	0%
Phenylalanine	0.031mg	0.157mg	0%
Valine	0.04mg	0.219mg	0%
Histidine	0.018mg	0.089mg	0%