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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 RAE, 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 RAE is 39% 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.
Pumpkin
Pumpkin
5
:
5
Béchamel sauce
Béchamel sauce
Contains more Iron +281%
Contains more Potassium +108.6%
Contains less Sodium -99.7%
Contains more Copper +876.9%
Contains more Manganese +420.8%
Contains more Calcium +500%
Contains more Magnesium +25%
Contains more Phosphorus +129.5%
Contains more Zinc +31.3%
Contains more Selenium +1000%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +281%
Contains more Potassium +108.6%
Contains less Sodium -99.7%
Contains more Copper +876.9%
Contains more Manganese +420.8%
Contains more Calcium +500%
Contains more Magnesium +25%
Contains more Phosphorus +129.5%
Contains more Zinc +31.3%
Contains more Selenium +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.
Pumpkin
Pumpkin
7
:
5
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +3149.2%
Contains more Vitamin E +523.5%
Contains more Vitamin C +1025%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +77.8%
Contains more Vitamin K +83.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin A +3149.2%
Contains more Vitamin E +523.5%
Contains more Vitamin C +1025%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B6 +48.8%
Contains more Folate +77.8%
Contains more Vitamin K +83.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Water +13.6%
Contains more Protein +277%
Contains more Fats +6630%
Contains more Carbs +13.8%
Contains more Other +80%
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Béchamel sauce
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 Water +13.6%
Contains more Protein +277%
Contains more Fats +6630%
Contains more Carbs +13.8%
Contains more Other +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +20438.5%
Contains more Polyunsaturated fat +31620%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +20438.5%
Contains more Polyunsaturated fat +31620%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Béchamel sauce Opinion
Net carbs 6g 7.3g Béchamel sauce
Protein 1g 3.77g Béchamel sauce
Fats 0.1g 6.73g Béchamel sauce
Carbs 6.5g 7.4g Béchamel sauce
Calories 26kcal 105kcal Béchamel sauce
Sugar 2.76g 4.78g Pumpkin
Fiber 0.5g 0.1g Pumpkin
Calcium 21mg 126mg Béchamel sauce
Iron 0.8mg 0.21mg Pumpkin
Magnesium 12mg 15mg Béchamel sauce
Phosphorus 44mg 101mg Béchamel sauce
Potassium 340mg 163mg Pumpkin
Sodium 1mg 328mg Pumpkin
Zinc 0.32mg 0.42mg Béchamel sauce
Copper 0.127mg 0.013mg Pumpkin
Manganese 0.125mg 0.024mg Pumpkin
Selenium 0.3µg 3.3µg Béchamel sauce
Vitamin A 8513IU 262IU Pumpkin
Vitamin A RAE 426µg 73µg Pumpkin
Vitamin E 1.06mg 0.17mg Pumpkin
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 9mg 0.8mg Pumpkin
Vitamin B1 0.05mg 0.055mg Béchamel sauce
Vitamin B2 0.11mg 0.184mg Béchamel sauce
Vitamin B3 0.6mg 0.261mg Pumpkin
Vitamin B5 0.298mg 0.339mg Béchamel sauce
Vitamin B6 0.061mg 0.041mg Pumpkin
Folate 16µg 9µg Pumpkin
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 1.1µg 0.6µg Pumpkin
Tryptophan 0.012mg 0.046mg Béchamel sauce
Threonine 0.029mg 0.147mg Béchamel sauce
Isoleucine 0.031mg 0.198mg Béchamel sauce
Leucine 0.046mg 0.32mg Béchamel sauce
Lysine 0.054mg 0.259mg Béchamel sauce
Methionine 0.011mg 0.082mg Béchamel sauce
Phenylalanine 0.032mg 0.157mg Béchamel sauce
Valine 0.035mg 0.219mg Béchamel sauce
Histidine 0.016mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Pumpkin
Saturated Fat 0.052g 2.152g Pumpkin
Monounsaturated Fat 0.013g 2.67g Béchamel sauce
Polyunsaturated fat 0.005g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
16%
Béchamel sauce
Minerals Daily Need Coverage Score
16%
Pumpkin
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 2.1g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 52)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.