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  6. Waffle vs. Béchamel sauce

Waffle vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between waffle and béchamel sauce

  • Béchamel sauce has less selenium, iron, vitamin B1, calcium, phosphorus, vitamin B2, vitamin B3, manganese, and folate.
  • Waffle's daily need coverage for selenium is 78% more.
  • Waffle has 11 times more manganese than béchamel sauce. Waffle has 0.265mg of manganese, while béchamel sauce has 0.024mg.
  • Béchamel sauce is lower in cholesterol.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Sauce, homemade, white, thin.

Infographic

Waffle 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.
Waffle
Waffle
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +26.7%
Contains more CalciumCalcium +102.4%
Contains more IronIron +1000%
Contains more CopperCopper +376.9%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +88.1%
Contains more ManganeseManganese +1004.2%
Contains more SeleniumSelenium +1300%
Contains less SodiumSodium -35.8%
~equal in Potassium ~163mg

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.
Waffle
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 B1Vitamin B1 +378.2%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +694.3%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more FolateFolate +411.1%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin B12Vitamin B12 +20%

All nutrients comparison - raw data values

Nutrient Waffle Béchamel sauce DV% diff.
Selenium 46.2µg 3.3µg 78%
Polyunsaturated fat 6.785g 1.586g 35%
Iron 2.31mg 0.21mg 26%
Cholesterol 69mg 8mg 20%
Vitamin B1 0.263mg 0.055mg 17%
Phosphorus 190mg 101mg 13%
Vitamin B2 0.347mg 0.184mg 13%
Calcium 255mg 126mg 13%
Fats 14.1g 6.73g 11%
Vitamin B3 2.073mg 0.261mg 11%
Manganese 0.265mg 0.024mg 10%
Folate 46µg 9µg 9%
Calories 291kcal 105kcal 9%
Carbs 32.9g 7.4g 9%
Protein 7.9g 3.77g 8%
Sodium 511mg 328mg 8%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Copper 0.062mg 0.013mg 5%
Saturated fat 2.866g 2.152g 3%
Choline 14.1mg 3%
Vitamin B5 0.485mg 0.339mg 3%
Vitamin B12 0.25µg 0.3µg 2%
Monounsaturated fat 3.521g 2.67g 2%
Zinc 0.68mg 0.42mg 2%
Magnesium 19mg 15mg 1%
Vitamin B6 0.056mg 0.041mg 1%
Vitamin E 0.17mg 1%
Vitamin A 65µg 73µg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.4mg 0.8mg 0%
Net carbs 32.9g 7.3g N/A
Potassium 159mg 163mg 0%
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.099mg 0.046mg 0%
Threonine 0.289mg 0.147mg 0%
Isoleucine 0.362mg 0.198mg 0%
Leucine 0.63mg 0.32mg 0%
Lysine 0.384mg 0.259mg 0%
Methionine 0.179mg 0.082mg 0%
Phenylalanine 0.395mg 0.157mg 0%
Valine 0.409mg 0.219mg 0%
Histidine 0.187mg 0.089mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +109.5%
Contains more FatsFats +109.5%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +115.3%
Contains more WaterWater +92%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +327.8%
Contains less Sat. FatSaturated fat -24.9%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.