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  6. Potato salad vs. Béchamel sauce

Potato salad vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are potato salad and béchamel sauce different?

  • Potato salad is higher in copper, vitamin C, and vitamin B6; however, béchamel sauce is richer in vitamin B12, calcium, vitamin B2, vitamin D, and phosphorus.
  • Daily need coverage for cholesterol for potato salad is 20% higher.
  • Potato salad contains 13 times more vitamin C than béchamel sauce. While potato salad contains 10mg of vitamin C, béchamel sauce contains only 0.8mg.
  • Béchamel sauce has less cholesterol.

Potato salad, home-prepared and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 PotassiumPotassium +55.8%
Contains more IronIron +209.5%
Contains more CopperCopper +807.7%
Contains more ManganeseManganese +320.8%
Contains more SeleniumSelenium +24.2%
Contains more CalciumCalcium +563.2%
Contains more ZincZinc +35.5%
Contains more PhosphorusPhosphorus +94.2%
Contains less SodiumSodium -38%
~equal in Magnesium ~15mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +1150%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +241%
Contains more Vitamin B5Vitamin B5 +57.5%
Contains more Vitamin B6Vitamin B6 +243.9%
Contains more Vitamin AVitamin A +128.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Potato salad Béchamel sauce DV% diff.
Cholesterol 68mg 8mg 20%
Polyunsaturated fat 3.737g 1.586g 14%
Vitamin B12 0µg 0.3µg 13%
Copper 0.118mg 0.013mg 12%
Calcium 19mg 126mg 11%
Vitamin C 10mg 0.8mg 10%
Vitamin B2 0.06mg 0.184mg 10%
Sodium 529mg 328mg 9%
Vitamin B6 0.141mg 0.041mg 8%
Phosphorus 52mg 101mg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Iron 0.65mg 0.21mg 6%
Fiber 1.3g 0.1g 5%
Vitamin A 32µg 73µg 5%
Vitamin B3 0.89mg 0.261mg 4%
Vitamin B5 0.534mg 0.339mg 4%
Potassium 254mg 163mg 3%
Choline 14.1mg 3%
Manganese 0.101mg 0.024mg 3%
Saturated fat 1.429g 2.152g 3%
Protein 2.68g 3.77g 2%
Vitamin B1 0.077mg 0.055mg 2%
Fats 8.2g 6.73g 2%
Calories 143kcal 105kcal 2%
Vitamin K 0.6µg 1%
Folate 7µg 9µg 1%
Selenium 4.1µg 3.3µg 1%
Vitamin E 0.17mg 1%
Zinc 0.31mg 0.42mg 1%
Carbs 11.17g 7.4g 1%
Net carbs 9.87g 7.3g N/A
Magnesium 15mg 15mg 0%
Sugar 4.78g N/A
Monounsaturated fat 2.48g 2.67g 0%
Tryptophan 0.042mg 0.046mg 0%
Threonine 0.116mg 0.147mg 0%
Isoleucine 0.141mg 0.198mg 0%
Leucine 0.202mg 0.32mg 0%
Lysine 0.171mg 0.259mg 0%
Methionine 0.066mg 0.082mg 0%
Phenylalanine 0.135mg 0.157mg 0%
Valine 0.172mg 0.219mg 0%
Histidine 0.062mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 FatsFats +21.8%
Contains more CarbsCarbs +50.9%
Contains more OtherOther +35.4%
Contains more ProteinProtein +40.7%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -33.6%
Contains more Poly. FatPolyunsaturated fat +135.6%
~equal in Monounsaturated fat ~2.67g

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.