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  6. Pumpkin vs. Béchamel sauce

Pumpkin vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between pumpkin and béchamel sauce?

  • Pumpkin is higher in vitamin A, copper, vitamin C, and iron, yet béchamel sauce is higher in vitamin B12, calcium, vitamin D, and phosphorus.
  • Pumpkin's daily need coverage for vitamin A is 165% more.
  • Pumpkin has 11 times more vitamin C than béchamel sauce. While pumpkin has 9mg of vitamin C, béchamel sauce has only 0.8mg.
  • The amount of saturated fat in pumpkin is lower.

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

Infographic

Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +108.6%
Contains more IronIron +281%
Contains more CopperCopper +876.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +420.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +500%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +129.5%
Contains more SeleniumSelenium +1000%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +1025%
Contains more Vitamin AVitamin A +483.6%
Contains more Vitamin EVitamin E +523.5%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +72%
~equal in Vitamin B1 ~0.055mg

All nutrients comparison - raw data values

Nutrient Pumpkin Béchamel sauce DV% diff.
Vitamin A 426µg 73µg 39%
Sodium 1mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Copper 0.127mg 0.013mg 13%
Calcium 21mg 126mg 11%
Polyunsaturated fat 0.005g 1.586g 11%
Fats 0.1g 6.73g 10%
Saturated fat 0.052g 2.152g 10%
Vitamin C 9mg 0.8mg 9%
Phosphorus 44mg 101mg 8%
Iron 0.8mg 0.21mg 7%
Monounsaturated fat 0.013g 2.67g 7%
Vitamin D 0µg 1.2µg 6%
Vitamin B2 0.11mg 0.184mg 6%
Protein 1g 3.77g 6%
Vitamin D 0IU 49IU 6%
Vitamin E 1.06mg 0.17mg 6%
Selenium 0.3µg 3.3µg 5%
Potassium 340mg 163mg 5%
Manganese 0.125mg 0.024mg 4%
Calories 26kcal 105kcal 4%
Cholesterol 0mg 8mg 3%
Vitamin B6 0.061mg 0.041mg 2%
Fiber 0.5g 0.1g 2%
Vitamin B3 0.6mg 0.261mg 2%
Folate 16µg 9µg 2%
Choline 8.2mg 14.1mg 1%
Zinc 0.32mg 0.42mg 1%
Magnesium 12mg 15mg 1%
Vitamin B5 0.298mg 0.339mg 1%
Carbs 6.5g 7.4g 0%
Net carbs 6g 7.3g N/A
Sugar 2.76g 4.78g N/A
Vitamin B1 0.05mg 0.055mg 0%
Vitamin K 1.1µg 0.6µg 0%
Tryptophan 0.012mg 0.046mg 0%
Threonine 0.029mg 0.147mg 0%
Isoleucine 0.031mg 0.198mg 0%
Leucine 0.046mg 0.32mg 0%
Lysine 0.054mg 0.259mg 0%
Methionine 0.011mg 0.082mg 0%
Phenylalanine 0.032mg 0.157mg 0%
Valine 0.035mg 0.219mg 0%
Histidine 0.016mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 WaterWater +13.6%
Contains more ProteinProtein +277%
Contains more FatsFats +6630%
Contains more CarbsCarbs +13.8%
Contains more OtherOther +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -97.6%
Contains more Mono. FatMonounsaturated fat +20438.5%
Contains more Poly. FatPolyunsaturated fat +31620%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.