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  6. Watermelon vs. Béchamel sauce

Watermelon vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between watermelon and béchamel sauce

  • Watermelon has more vitamin C and vitamin A, while béchamel sauce has more phosphorus, vitamin B2, vitamin B12, calcium, vitamin D, and selenium.
  • Béchamel sauce's daily need coverage for sodium is 14% higher.
  • Béchamel sauce contains 10 times less vitamin C than watermelon. Watermelon contains 8.1mg of vitamin C, while béchamel sauce contains 0.8mg.
  • The amount of saturated fat in watermelon is lower.

The food types used in this comparison are Watermelon, raw and Sauce, homemade, white, thin.

Infographic

Watermelon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 IronIron +14.3%
Contains more CopperCopper +223.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +58.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +45.5%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +818.2%
Contains more SeleniumSelenium +725%

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.
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 CVitamin C +912.5%
Contains more Vitamin AVitamin A +160.7%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +776.2%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +200%
Contains more CholineCholine +243.9%
~equal in Vitamin B6 ~0.041mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 WaterWater +13.4%
Contains more ProteinProtein +518%
Contains more FatsFats +4386.7%
Contains more OtherOther +500%
~equal in Carbs ~7.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +7116.2%
Contains more Poly. FatPolyunsaturated fat +3072%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Béchamel sauce DV% diff.
Sodium 1mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 11mg 101mg 13%
Vitamin B2 0.021mg 0.184mg 13%
Calcium 7mg 126mg 12%
Fats 0.15g 6.73g 10%
Polyunsaturated fat 0.05g 1.586g 10%
Saturated fat 0.016g 2.152g 10%
Vitamin C 8.1mg 0.8mg 8%
Monounsaturated fat 0.037g 2.67g 7%
Vitamin D 0IU 49IU 6%
Protein 0.61g 3.77g 6%
Vitamin D 0µg 1.2µg 6%
Selenium 0.4µg 3.3µg 5%
Vitamin A 28µg 73µg 5%
Calories 30kcal 105kcal 4%
Fructose 3.36g 4%
Copper 0.042mg 0.013mg 3%
Cholesterol 0mg 8mg 3%
Zinc 0.1mg 0.42mg 3%
Folate 3µg 9µg 2%
Vitamin B1 0.033mg 0.055mg 2%
Potassium 112mg 163mg 2%
Choline 4.1mg 14.1mg 2%
Vitamin B5 0.221mg 0.339mg 2%
Vitamin E 0.05mg 0.17mg 1%
Manganese 0.038mg 0.024mg 1%
Fiber 0.4g 0.1g 1%
Magnesium 10mg 15mg 1%
Vitamin B3 0.178mg 0.261mg 1%
Carbs 7.55g 7.4g 0%
Net carbs 7.15g 7.3g N/A
Iron 0.24mg 0.21mg 0%
Sugar 6.2g 4.78g N/A
Vitamin B6 0.045mg 0.041mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.007mg 0.046mg 0%
Threonine 0.027mg 0.147mg 0%
Isoleucine 0.019mg 0.198mg 0%
Leucine 0.018mg 0.32mg 0%
Lysine 0.062mg 0.259mg 0%
Methionine 0.006mg 0.082mg 0%
Phenylalanine 0.015mg 0.157mg 0%
Valine 0.016mg 0.219mg 0%
Histidine 0.006mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Watermelon
15%
Béchamel sauce
Minerals Daily Need Coverage Score
6%
Watermelon
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 2.136g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 76)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.1)
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

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.