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Pretzel vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between pretzel and béchamel sauce

  • Pretzel has more iron, manganese, folate, vitamin B3, vitamin B1, copper, fiber, and vitamin B2; however, béchamel sauce has more vitamin B12.
  • Pretzel's daily need coverage for iron is 55% more.
  • Pretzel has 42 times more manganese than béchamel sauce. Pretzel has 1.015mg of manganese, while béchamel sauce has 0.024mg.
  • Béchamel sauce is lower in sodium.

The food varieties used in the comparison are Snacks, pretzels, hard, plain, salted and Sauce, homemade, white, thin.

Infographic

Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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 +93.3%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +2081%
Contains more CopperCopper +1100%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +4129.2%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +366.7%
Contains less SodiumSodium -73.5%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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 +162.5%
Contains more Vitamin EVitamin E +176.5%
Contains more Vitamin B1Vitamin B1 +670.9%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B3Vitamin B3 +1919.2%
Contains more Vitamin B6Vitamin B6 +80.5%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +1744.4%
Contains more CholineCholine +109.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.339mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 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 +166.3%
Contains more CarbsCarbs +986.4%
Contains more OtherOther +143.8%
Contains more FatsFats +129.7%
Contains more WaterWater +2477%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 -81.8%
Contains more Mono. FatMonounsaturated fat +267.3%
Contains more Poly. FatPolyunsaturated fat +22.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pretzel Béchamel sauce DV% diff.
Iron 4.58mg 0.21mg 55%
Manganese 1.015mg 0.024mg 43%
Sodium 1240mg 328mg 40%
Folate 166µg 9µg 39%
Vitamin B3 5.27mg 0.261mg 31%
Vitamin B1 0.424mg 0.055mg 31%
Starch 72.58g 30%
Carbs 80.39g 7.4g 24%
Copper 0.156mg 0.013mg 16%
Calories 384kcal 105kcal 14%
Fiber 3.4g 0.1g 13%
Vitamin B12 0µg 0.3µg 13%
Protein 10.04g 3.77g 13%
Vitamin B2 0.332mg 0.184mg 11%
Calcium 27mg 126mg 10%
Saturated fat 0.391g 2.152g 8%
Vitamin A 0µg 73µg 8%
Vitamin D 0µg 1.2µg 6%
Zinc 1.04mg 0.42mg 6%
Fats 2.93g 6.73g 6%
Vitamin D 0IU 49IU 6%
Monounsaturated fat 0.727g 2.67g 5%
Phosphorus 128mg 101mg 4%
Vitamin B6 0.074mg 0.041mg 3%
Choline 29.5mg 14.1mg 3%
Cholesterol 0mg 8mg 3%
Magnesium 29mg 15mg 3%
Polyunsaturated fat 1.291g 1.586g 2%
Vitamin K 2.8µg 0.6µg 2%
Selenium 4.4µg 3.3µg 2%
Vitamin E 0.47mg 0.17mg 2%
Potassium 223mg 163mg 2%
Vitamin C 2.1mg 0.8mg 1%
Net carbs 76.99g 7.3g N/A
Sugar 2.21g 4.78g N/A
Vitamin B5 0.322mg 0.339mg 0%
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.046mg 0%
Threonine 0.25mg 0.147mg 0%
Isoleucine 0.407mg 0.198mg 0%
Leucine 0.757mg 0.32mg 0%
Lysine 0.257mg 0.259mg 0%
Methionine 0.177mg 0.082mg 0%
Phenylalanine 0.52mg 0.157mg 0%
Valine 0.48mg 0.219mg 0%
Histidine 0.22mg 0.089mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

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

People also compare

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
37%
Pretzel
15%
Béchamel sauce
Minerals Daily Need Coverage Score
67%
Pretzel
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 1.761g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 912mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 83)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.4)

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.