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Saffron vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between saffron and béchamel sauce

  • Béchamel sauce has less manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, phosphorus, folate, and fiber.
  • Saffron's daily need coverage for manganese is 1234% more.
  • Saffron has 101 times more vitamin C than béchamel sauce. Saffron has 80.8mg of vitamin C, while béchamel sauce has 0.8mg.

The food varieties used in the comparison are Spices, saffron and Sauce, homemade, white, thin.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1660%
Contains more PotassiumPotassium +957.7%
Contains more IronIron +5185.7%
Contains more CopperCopper +2423.1%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +149.5%
Contains less SodiumSodium -54.9%
Contains more ManganeseManganese +118266.7%
Contains more SeleniumSelenium +69.7%
Contains more CalciumCalcium +13.5%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 +10000%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B3Vitamin B3 +459.4%
Contains more Vitamin B6Vitamin B6 +2363.4%
Contains more FolateFolate +933.3%
Contains more Vitamin AVitamin A +170.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 ProteinProtein +203.2%
Contains more CarbsCarbs +783.4%
Contains more OtherOther +278.5%
Contains more FatsFats +15%
Contains more WaterWater +577.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -26.3%
Contains more Poly. FatPolyunsaturated fat +30.3%
Contains more Mono. FatMonounsaturated fat +522.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Béchamel sauce DV% diff.
Manganese 28.408mg 0.024mg 1234%
Iron 11.1mg 0.21mg 136%
Vitamin C 80.8mg 0.8mg 89%
Vitamin B6 1.01mg 0.041mg 75%
Magnesium 264mg 15mg 59%
Potassium 1724mg 163mg 46%
Copper 0.328mg 0.013mg 35%
Phosphorus 252mg 101mg 22%
Folate 93µg 9µg 21%
Carbs 65.37g 7.4g 19%
Protein 11.43g 3.77g 15%
Fiber 3.9g 0.1g 15%
Vitamin B12 0µg 0.3µg 13%
Calories 310kcal 105kcal 10%
Sodium 148mg 328mg 8%
Vitamin B3 1.46mg 0.261mg 7%
Vitamin B5 0.339mg 7%
Zinc 1.09mg 0.42mg 6%
Vitamin B2 0.267mg 0.184mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Monounsaturated fat 0.429g 2.67g 6%
Vitamin A 27µg 73µg 5%
Vitamin B1 0.115mg 0.055mg 5%
Selenium 5.6µg 3.3µg 4%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Saturated fat 1.586g 2.152g 3%
Polyunsaturated fat 2.067g 1.586g 3%
Calcium 111mg 126mg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Fats 5.85g 6.73g 1%
Net carbs 61.47g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
15%
Béchamel sauce
Minerals Daily Need Coverage Score
479%
Saffron
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 0.566g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 70)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.2)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.