Walnut vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between walnut and béchamel sauce
- The amount of copper, manganese, vitamin B6, phosphorus, magnesium, iron, fiber, zinc, vitamin B1, and folate in walnut is higher than in béchamel sauce.
- Walnut covers your daily copper needs 175% more than béchamel sauce.
- Béchamel sauce has 142 times less manganese than walnut. Walnut has 3.414mg of manganese, while béchamel sauce has 0.024mg.
Specific food types used in this comparison are Nuts, walnuts, english 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 | +953.3% |
| Contains more PotassiumPotassium | +170.6% |
| Contains more IronIron | +1285.7% |
| Contains more CopperCopper | +12100% |
| Contains more ZincZinc | +635.7% |
| Contains more PhosphorusPhosphorus | +242.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +14125% |
| Contains more SeleniumSelenium | +48.5% |
| Contains more CalciumCalcium | +28.6% |
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 | +62.5% |
| Contains more Vitamin EVitamin E | +311.8% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B3Vitamin B3 | +331% |
| Contains more Vitamin B5Vitamin B5 | +68.1% |
| Contains more Vitamin B6Vitamin B6 | +1209.8% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more FolateFolate | +988.9% |
| Contains more CholineCholine | +178% |
| Contains more Vitamin AVitamin A | +7200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.586g | 304% |
| Copper | 1.586mg | 0.013mg | 175% |
| Manganese | 3.414mg | 0.024mg | 147% |
| Fats | 65.21g | 6.73g | 90% |
| Vitamin B6 | 0.537mg | 0.041mg | 38% |
| Phosphorus | 346mg | 101mg | 35% |
| Iron | 2.91mg | 0.21mg | 34% |
| Magnesium | 158mg | 15mg | 34% |
| Calories | 654kcal | 105kcal | 27% |
| Fiber | 6.7g | 0.1g | 26% |
| Vitamin B1 | 0.341mg | 0.055mg | 24% |
| Zinc | 3.09mg | 0.42mg | 24% |
| Protein | 15.23g | 3.77g | 23% |
| Folate | 98µg | 9µg | 22% |
| Saturated fat | 6.126g | 2.152g | 18% |
| Monounsaturated fat | 8.933g | 2.67g | 16% |
| Sodium | 2mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Potassium | 441mg | 163mg | 8% |
| Vitamin A | 1µg | 73µg | 8% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin B3 | 1.125mg | 0.261mg | 5% |
| Choline | 39.2mg | 14.1mg | 5% |
| Vitamin B5 | 0.57mg | 0.339mg | 5% |
| Vitamin E | 0.7mg | 0.17mg | 4% |
| Selenium | 4.9µg | 3.3µg | 3% |
| Vitamin B2 | 0.15mg | 0.184mg | 3% |
| Calcium | 98mg | 126mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin K | 2.7µg | 0.6µg | 2% |
| Carbs | 13.71g | 7.4g | 2% |
| Vitamin C | 1.3mg | 0.8mg | 1% |
| Net carbs | 7.01g | 7.3g | N/A |
| Sugar | 2.61g | 4.78g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.046mg | 0% |
| Threonine | 0.596mg | 0.147mg | 0% |
| Isoleucine | 0.625mg | 0.198mg | 0% |
| Leucine | 1.17mg | 0.32mg | 0% |
| Lysine | 0.424mg | 0.259mg | 0% |
| Methionine | 0.236mg | 0.082mg | 0% |
| Phenylalanine | 0.711mg | 0.157mg | 0% |
| Valine | 0.753mg | 0.219mg | 0% |
| Histidine | 0.391mg | 0.089mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +304% |
| Contains more FatsFats | +868.9% |
| Contains more CarbsCarbs | +85.3% |
| Contains more OtherOther | +23.6% |
| Contains more WaterWater | +1881.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +234.6% |
| Contains more Poly. FatPolyunsaturated fat | +2874.4% |
| Contains less Sat. FatSaturated fat | -64.9% |
