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  6. Wheat vs. Béchamel sauce

Wheat vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between wheat and béchamel sauce

  • Béchamel sauce contains less selenium, manganese, copper, phosphorus, iron, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B6 than wheat .
  • Wheat 's daily need coverage for selenium is 157% higher.
  • Béchamel sauce contains 126 times less manganese than wheat . Wheat contains 3.012mg of manganese, while béchamel sauce contains 0.024mg.

The food types used in this comparison are Wheat, durum and Sauce, homemade, white, thin.

Infographic

Wheat vs Béchamel sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +860%
Contains more PotassiumPotassium +164.4%
Contains more IronIron +1576.2%
Contains more CopperCopper +4153.8%
Contains more ZincZinc +890.5%
Contains more PhosphorusPhosphorus +403%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +12450%
Contains more SeleniumSelenium +2609.1%
Contains more CalciumCalcium +270.6%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 +661.8%
Contains more Vitamin B3Vitamin B3 +2481.6%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more Vitamin B6Vitamin B6 +922%
Contains more FolateFolate +377.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Béchamel sauce DV% diff.
Selenium 89.4µg 3.3µg 157%
Manganese 3.012mg 0.024mg 130%
Copper 0.553mg 0.013mg 60%
Phosphorus 508mg 101mg 58%
Iron 3.52mg 0.21mg 41%
Vitamin B3 6.738mg 0.261mg 40%
Zinc 4.16mg 0.42mg 34%
Magnesium 144mg 15mg 31%
Vitamin B1 0.419mg 0.055mg 30%
Vitamin B6 0.419mg 0.041mg 29%
Carbs 71.13g 7.4g 21%
Protein 13.68g 3.77g 20%
Sodium 2mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B5 0.935mg 0.339mg 12%
Calories 339kcal 105kcal 12%
Folate 43µg 9µg 9%
Calcium 34mg 126mg 9%
Vitamin A 0µg 73µg 8%
Saturated fat 0.454g 2.152g 8%
Potassium 431mg 163mg 8%
Fats 2.47g 6.73g 7%
Monounsaturated fat 0.344g 2.67g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B2 0.121mg 0.184mg 5%
Polyunsaturated fat 0.978g 1.586g 4%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Vitamin C 0mg 0.8mg 1%
Vitamin K 0.6µg 1%
Vitamin E 0.17mg 1%
Net carbs 71.13g 7.3g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.176mg 0.046mg 0%
Threonine 0.366mg 0.147mg 0%
Isoleucine 0.533mg 0.198mg 0%
Leucine 0.934mg 0.32mg 0%
Lysine 0.303mg 0.259mg 0%
Methionine 0.221mg 0.082mg 0%
Phenylalanine 0.681mg 0.157mg 0%
Valine 0.594mg 0.219mg 0%
Histidine 0.322mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +262.9%
Contains more CarbsCarbs +861.2%
Contains more OtherOther +23.6%
Contains more FatsFats +172.5%
Contains more WaterWater +637.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -78.9%
Contains more Mono. FatMonounsaturated fat +676.2%
Contains more Poly. FatPolyunsaturated fat +62.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.