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  6. Walnut oil vs. Béchamel sauce

Walnut oil vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between Walnut oil and Béchamel sauce

  • Walnut oil has more Vitamin K, however, Béchamel sauce is higher in Phosphorus, Vitamin B2, Calcium, Vitamin B12, Vitamin D, Vitamin A RAE, and Vitamin B5.
  • Walnut oil covers your daily need of Saturated Fat 35% more than Béchamel sauce.
  • Walnut oil has 25 times more Vitamin K than Béchamel sauce. While Walnut oil has 15µg of Vitamin K, Béchamel sauce has only 0.6µg.
  • Béchamel sauce has less Saturated Fat.

These are the specific foods used in this comparison Oil, walnut and Sauce, homemade, white, thin.

Infographic

Walnut oil 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.
Walnut oil
Walnut oil
1
:
9
Béchamel sauce
Béchamel sauce
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Walnut oil
Walnut oil
2
:
10
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +135.3%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin E +135.3%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Fats +1385.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Béchamel sauce
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 Fats +1385.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Béchamel sauce
Béchamel sauce
Contains more Monounsaturated Fat +753.9%
Contains more Polyunsaturated fat +3891.2%
Contains less Saturated Fat -76.4%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +753.9%
Contains more Polyunsaturated fat +3891.2%
Contains less Saturated Fat -76.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Béchamel sauce Opinion
Net carbs 0g 7.3g Béchamel sauce
Protein 0g 3.77g Béchamel sauce
Fats 100g 6.73g Walnut oil
Carbs 0g 7.4g Béchamel sauce
Calories 884kcal 105kcal Walnut oil
Sugar 0g 4.78g Walnut oil
Fiber 0g 0.1g Béchamel sauce
Calcium 0mg 126mg Béchamel sauce
Iron 0mg 0.21mg Béchamel sauce
Magnesium 0mg 15mg Béchamel sauce
Phosphorus 0mg 101mg Béchamel sauce
Potassium 0mg 163mg Béchamel sauce
Sodium 0mg 328mg Walnut oil
Zinc 0mg 0.42mg Béchamel sauce
Copper 0mg 0.013mg Béchamel sauce
Manganese 0.024mg Béchamel sauce
Selenium 0µg 3.3µg Béchamel sauce
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.4mg 0.17mg Walnut oil
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0mg 0.055mg Béchamel sauce
Vitamin B2 0mg 0.184mg Béchamel sauce
Vitamin B3 0mg 0.261mg Béchamel sauce
Vitamin B5 0mg 0.339mg Béchamel sauce
Vitamin B6 0mg 0.041mg Béchamel sauce
Folate 0µg 9µg Béchamel sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 15µg 0.6µg Walnut oil
Tryptophan 0mg 0.046mg Béchamel sauce
Threonine 0mg 0.147mg Béchamel sauce
Isoleucine 0mg 0.198mg Béchamel sauce
Leucine 0mg 0.32mg Béchamel sauce
Lysine 0mg 0.259mg Béchamel sauce
Methionine 0mg 0.082mg Béchamel sauce
Phenylalanine 0mg 0.157mg Béchamel sauce
Valine 0mg 0.219mg Béchamel sauce
Histidine 0mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Walnut oil
Saturated Fat 9.1g 2.152g Béchamel sauce
Monounsaturated Fat 22.8g 2.67g Walnut oil
Polyunsaturated fat 63.3g 1.586g Walnut oil

Which food is preferable for your diet?

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

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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
4%
Walnut oil
16%
Béchamel sauce
Minerals Daily Need Coverage Score
0%
Walnut oil
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 6.948g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.