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  6. Chia seeds vs. Béchamel sauce

Chia seeds vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between chia seeds and béchamel sauce

  • Béchamel sauce contains less fiber, manganese, phosphorus, copper, selenium, iron, magnesium, vitamin B3, calcium, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 137% higher.
  • Béchamel sauce contains 113 times less manganese than chia seeds. Chia seeds contain 2.723mg of manganese, while béchamel sauce contains 0.024mg.

The food types used in this comparison are Seeds, chia seeds, dried and Sauce, homemade, white, thin.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +2133.3%
Contains more CalciumCalcium +400.8%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +3576.2%
Contains more CopperCopper +7007.7%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +751.5%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +11245.8%
Contains more SeleniumSelenium +1572.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 +100%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +1027.3%
Contains more Vitamin B3Vitamin B3 +3283.1%
Contains more FolateFolate +444.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Chia seeds Béchamel sauce DV% diff.
Polyunsaturated fat 23.665g 1.586g 147%
Fiber 34.4g 0.1g 137%
Manganese 2.723mg 0.024mg 117%
Phosphorus 860mg 101mg 108%
Copper 0.924mg 0.013mg 101%
Selenium 55.2µg 3.3µg 94%
Iron 7.72mg 0.21mg 94%
Magnesium 335mg 15mg 76%
Vitamin B3 8.83mg 0.261mg 54%
Calcium 631mg 126mg 51%
Vitamin B1 0.62mg 0.055mg 47%
Zinc 4.58mg 0.42mg 38%
Fats 30.74g 6.73g 37%
Protein 16.54g 3.77g 26%
Calories 486kcal 105kcal 19%
Sodium 16mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Carbs 42.12g 7.4g 12%
Folate 49µg 9µg 10%
Vitamin A 73µg 8%
Potassium 407mg 163mg 7%
Vitamin B5 0.339mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Saturated fat 3.33g 2.152g 5%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B6 0.041mg 3%
Vitamin E 0.5mg 0.17mg 2%
Monounsaturated fat 2.309g 2.67g 1%
Vitamin K 0.6µg 1%
Vitamin C 1.6mg 0.8mg 1%
Vitamin B2 0.17mg 0.184mg 1%
Net carbs 7.72g 7.3g N/A
Sugar 4.78g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.046mg 0%
Threonine 0.709mg 0.147mg 0%
Isoleucine 0.801mg 0.198mg 0%
Leucine 1.371mg 0.32mg 0%
Lysine 0.97mg 0.259mg 0%
Methionine 0.588mg 0.082mg 0%
Phenylalanine 1.016mg 0.157mg 0%
Valine 0.95mg 0.219mg 0%
Histidine 0.531mg 0.089mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 ProteinProtein +338.7%
Contains more FatsFats +356.8%
Contains more CarbsCarbs +469.2%
Contains more OtherOther +233.3%
Contains more WaterWater +1290.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Poly. FatPolyunsaturated fat +1392.1%
Contains less Sat. FatSaturated fat -35.4%
Contains more Mono. FatMonounsaturated fat +15.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.