Turkey meat vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between turkey meat and béchamel sauce

Turkey meat has more vitamin B3, selenium, vitamin B6, vitamin B12, zinc, phosphorus, choline, and vitamin B5, while béchamel sauce has more calcium.
Turkey meat's daily need coverage for vitamin B3 is 58% higher.
Béchamel sauce contains 15 times less vitamin B6 than turkey meat. Turkey meat contains 0.616mg of vitamin B6, while béchamel sauce contains 0.041mg.
The amount of cholesterol in béchamel sauce is lower.

The food types used in this comparison are Turkey, whole, meat, and skin, cooked, roasted 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.

Turkey meat

Béchamel sauce

Contains more MagnesiumMagnesium	+100%
Contains more PotassiumPotassium	+46.6%
Contains more IronIron	+419%
Contains more CopperCopper	+615.4%
Contains more ZincZinc	+490.5%
Contains more PhosphorusPhosphorus	+120.8%
Contains less SodiumSodium	-68.6%
Contains more SeleniumSelenium	+803%

Contains more CalciumCalcium	+800%
Contains more ManganeseManganese	+71.4%

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.

Turkey meat

Béchamel sauce

Contains more Vitamin B2Vitamin B2	+52.7%
Contains more Vitamin B3Vitamin B3	+3567.8%
Contains more Vitamin B5Vitamin B5	+179.6%
Contains more Vitamin B6Vitamin B6	+1402.4%
Contains more Vitamin B12Vitamin B12	+240%
Contains more CholineCholine	+519.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+508.3%
Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin DVitamin D	+200%
Contains more Vitamin B1Vitamin B1	+22.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	9.573mg	0.261mg	58%
Protein	28.55g	3.77g	50%
Selenium	29.8µg	3.3µg	48%
Vitamin B6	0.616mg	0.041mg	44%
Cholesterol	109mg	8mg	34%
Vitamin B12	1.02µg	0.3µg	30%
Zinc	2.48mg	0.42mg	19%
Phosphorus	223mg	101mg	17%
Choline	87.4mg	14.1mg	13%
Vitamin B5	0.948mg	0.339mg	12%
Calcium	14mg	126mg	11%
Iron	1.09mg	0.21mg	11%
Sodium	103mg	328mg	10%
Copper	0.093mg	0.013mg	9%
Vitamin B2	0.281mg	0.184mg	7%
Vitamin A	12µg	73µg	7%
Vitamin D	0.4µg	1.2µg	4%
Polyunsaturated fat	2.119g	1.586g	4%
Calories	189kcal	105kcal	4%
Magnesium	30mg	15mg	4%
Vitamin D	15IU	49IU	4%
Carbs	0.06g	7.4g	2%
Potassium	239mg	163mg	2%
Vitamin C	0mg	0.8mg	1%
Vitamin K	0µg	0.6µg	1%
Vitamin E	0.07mg	0.17mg	1%
Vitamin B1	0.045mg	0.055mg	1%
Fats	7.39g	6.73g	1%
Net carbs	0.06g	7.3g	N/A
Sugar	0g	4.78g	N/A
Fiber	0g	0.1g	0%
Manganese	0.014mg	0.024mg	0%
Folate	9µg	9µg	0%
Trans fat	0.101g		N/A
Saturated fat	2.155g	2.152g	0%
Monounsaturated fat	2.647g	2.67g	0%
Tryptophan	0.291mg	0.046mg	0%
Threonine	1.004mg	0.147mg	0%
Isoleucine	0.796mg	0.198mg	0%
Leucine	1.925mg	0.32mg	0%
Lysine	2.282mg	0.259mg	0%
Methionine	0.724mg	0.082mg	0%
Phenylalanine	0.903mg	0.157mg	0%
Valine	0.902mg	0.219mg	0%
Histidine	0.749mg	0.089mg	0%
Omega-3 - EPA	0.008g	0g	N/A
Omega-3 - DHA	0.005g	0g	N/A
Omega-3 - ALA	0.105g		N/A
Omega-3 - DPA	0.008g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.01g		N/A
Omega-6 - Eicosadienoic acid	0.014g		N/A
Omega-6 - Linoleic acid	1.841g		N/A