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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
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
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
15%
Minerals Daily Need Coverage Score
67%
19%
Comparison summary
Which food is lower in Cholesterol?
Pretzel is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 1.761g)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 912mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 83)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $2.4)