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Parsley vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between parsley and béchamel sauce

  • Parsley has more vitamin K, vitamin A, vitamin C, iron, folate, copper, fiber, and potassium; however, béchamel sauce has more vitamin B12.
  • Parsley's daily need coverage for vitamin K is 1366% more.
  • Parsley has 166 times more vitamin C than béchamel sauce. Parsley has 133mg of vitamin C, while béchamel sauce has 0.8mg.
  • Parsley is lower in sodium.

The food varieties used in the comparison are Parsley, fresh and Sauce, homemade, white, thin.

Infographic

Parsley vs Béchamel sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
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 MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +239.9%
Contains more IronIron +2852.4%
Contains more CopperCopper +1046.2%
Contains more ZincZinc +154.8%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +566.7%
Contains more PhosphorusPhosphorus +74.1%
Contains more SeleniumSelenium +3200%
~equal in Calcium ~126mg

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.
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
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 +16525%
Contains more Vitamin AVitamin A +476.7%
Contains more Vitamin EVitamin E +341.2%
Contains more Vitamin B1Vitamin B1 +56.4%
Contains more Vitamin B3Vitamin B3 +403.1%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin KVitamin K +273233.3%
Contains more FolateFolate +1588.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 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 OtherOther +52.8%
Contains more ProteinProtein +26.9%
Contains more FatsFats +751.9%
Contains more CarbsCarbs +16.9%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 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 -93.9%
Contains more Mono. FatMonounsaturated fat +805.1%
Contains more Poly. FatPolyunsaturated fat +1179%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Béchamel sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Parsley Béchamel sauce DV% diff.
Vitamin K 1640µg 0.6µg 1366%
Vitamin C 133mg 0.8mg 147%
Iron 6.2mg 0.21mg 75%
Vitamin A 421µg 73µg 39%
Folate 152µg 9µg 36%
Copper 0.149mg 0.013mg 15%
Vitamin B12 0µg 0.3µg 13%
Fiber 3.3g 0.1g 13%
Potassium 554mg 163mg 12%
Sodium 56mg 328mg 12%
Polyunsaturated fat 0.124g 1.586g 10%
Fats 0.79g 6.73g 9%
Saturated fat 0.132g 2.152g 9%
Magnesium 50mg 15mg 8%
Vitamin B2 0.098mg 0.184mg 7%
Vitamin B3 1.313mg 0.261mg 7%
Zinc 1.07mg 0.42mg 6%
Phosphorus 58mg 101mg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Manganese 0.16mg 0.024mg 6%
Monounsaturated fat 0.295g 2.67g 6%
Selenium 0.1µg 3.3µg 6%
Vitamin E 0.75mg 0.17mg 4%
Vitamin B6 0.09mg 0.041mg 4%
Calories 36kcal 105kcal 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.086mg 0.055mg 3%
Protein 2.97g 3.77g 2%
Vitamin B5 0.4mg 0.339mg 1%
Calcium 138mg 126mg 1%
Carbs 6.33g 7.4g 0%
Net carbs 3.03g 7.3g N/A
Sugar 0.85g 4.78g N/A
Choline 12.8mg 14.1mg 0%
Tryptophan 0.045mg 0.046mg 0%
Threonine 0.122mg 0.147mg 0%
Isoleucine 0.118mg 0.198mg 0%
Leucine 0.204mg 0.32mg 0%
Lysine 0.181mg 0.259mg 0%
Methionine 0.042mg 0.082mg 0%
Phenylalanine 0.145mg 0.157mg 0%
Valine 0.172mg 0.219mg 0%
Histidine 0.061mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
379%
Parsley
15%
Béchamel sauce
Minerals Daily Need Coverage Score
49%
Parsley
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Parsley
Parsley is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 272mg)
Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 2.02g)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.3)

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.