Oregano vs. Béchamel sauce — In-Depth Nutrition Comparison
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Important differences between oregano and béchamel sauce
- Béchamel sauce has less vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate.
- Oregano's daily need coverage for vitamin K is 518% more.
- Oregano has 425 times more fiber than béchamel sauce. Oregano has 42.5g of fiber, while béchamel sauce has 0.1g.
The food varieties used in the comparison are Spices, oregano, dried 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.
| Contains more MagnesiumMagnesium | +1700% |
| Contains more CalciumCalcium | +1167.5% |
| Contains more PotassiumPotassium | +673% |
| Contains more IronIron | +17423.8% |
| Contains more CopperCopper | +4769.2% |
| Contains more ZincZinc | +540.5% |
| Contains more PhosphorusPhosphorus | +46.5% |
| Contains less SodiumSodium | -92.4% |
| Contains more ManganeseManganese | +20691.7% |
| Contains more SeleniumSelenium | +36.4% |
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 | +187.5% |
| Contains more Vitamin AVitamin A | +16.4% |
| Contains more Vitamin EVitamin E | +10641.2% |
| Contains more Vitamin B1Vitamin B1 | +221.8% |
| Contains more Vitamin B2Vitamin B2 | +187% |
| Contains more Vitamin B3Vitamin B3 | +1677.8% |
| Contains more Vitamin B5Vitamin B5 | +171.7% |
| Contains more Vitamin B6Vitamin B6 | +2446.3% |
| Contains more Vitamin KVitamin K | +103516.7% |
| Contains more FolateFolate | +2533.3% |
| Contains more CholineCholine | +129.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +138.7% |
| Contains more CarbsCarbs | +831.4% |
| Contains more OtherOther | +446.5% |
| Contains more FatsFats | +57.2% |
| Contains more WaterWater | +712.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.551 g
Monounsaturated fat:
Mono. Fat
0.716 g
Polyunsaturated fat:
Poly. Fat
1.369 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 | -27.9% |
| Contains more Mono. FatMonounsaturated fat | +272.9% |
| Contains more Poly. FatPolyunsaturated fat | +15.9% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 621.7µg | 0.6µg | 518% |
| Iron | 36.8mg | 0.21mg | 457% |
| Manganese | 4.99mg | 0.024mg | 216% |
| Fiber | 42.5g | 0.1g | 170% |
| Calcium | 1597mg | 126mg | 147% |
| Vitamin E | 18.26mg | 0.17mg | 121% |
| Vitamin B6 | 1.044mg | 0.041mg | 77% |
| Copper | 0.633mg | 0.013mg | 69% |
| Magnesium | 270mg | 15mg | 61% |
| Folate | 237µg | 9µg | 57% |
| Potassium | 1260mg | 163mg | 32% |
| Vitamin B3 | 4.64mg | 0.261mg | 27% |
| Vitamin B2 | 0.528mg | 0.184mg | 26% |
| Carbs | 68.92g | 7.4g | 21% |
| Zinc | 2.69mg | 0.42mg | 21% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Sodium | 25mg | 328mg | 13% |
| Vitamin B5 | 0.921mg | 0.339mg | 12% |
| Protein | 9g | 3.77g | 10% |
| Vitamin B1 | 0.177mg | 0.055mg | 10% |
| Calories | 265kcal | 105kcal | 8% |
| Phosphorus | 148mg | 101mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Monounsaturated fat | 0.716g | 2.67g | 5% |
| Fats | 4.28g | 6.73g | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 32.3mg | 14.1mg | 3% |
| Saturated fat | 1.551g | 2.152g | 3% |
| Vitamin C | 2.3mg | 0.8mg | 2% |
| Selenium | 4.5µg | 3.3µg | 2% |
| Fructose | 1.13g | 1% | |
| Polyunsaturated fat | 1.369g | 1.586g | 1% |
| Vitamin A | 85µg | 73µg | 1% |
| Net carbs | 26.42g | 7.3g | N/A |
| Sugar | 4.09g | 4.78g | N/A |
| Tryptophan | 0.203mg | 0.046mg | 0% |
| Threonine | 0.322mg | 0.147mg | 0% |
| Isoleucine | 0.441mg | 0.198mg | 0% |
| Leucine | 0.78mg | 0.32mg | 0% |
| Lysine | 0.5mg | 0.259mg | 0% |
| Methionine | 0.127mg | 0.082mg | 0% |
| Phenylalanine | 0.449mg | 0.157mg | 0% |
| Valine | 0.585mg | 0.219mg | 0% |
| Histidine | 0.144mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
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
208%
15%
Minerals Daily Need Coverage Score
319%
19%
Comparison summary
Which food is lower in Cholesterol?
Oregano is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Oregano is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Oregano is lower in Saturated fat (difference - 0.601g)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 5)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $4.6)