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  6. Flour vs. Béchamel sauce

Flour vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between Flour and Béchamel sauce?

  • Flour is richer in Vitamin B1, Selenium, Iron, Folate, Vitamin B3, Manganese, Vitamin B2, and Copper, yet Béchamel sauce is richer in Vitamin B12.
  • Flour's daily need coverage for Vitamin B1 is 61% higher.
  • Flour has 28 times more Manganese than Béchamel sauce. Flour has 0.682mg of Manganese, while Béchamel sauce has 0.024mg.
  • Flour contains less Sodium.

We used Wheat flour, white, all-purpose, enriched, bleached and Sauce, homemade, white, thin types in this comparison.

Infographic

Flour 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.
Flour
Flour
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +2109.5%
Contains more Magnesium +46.7%
Contains less Sodium -99.4%
Contains more Zinc +66.7%
Contains more Copper +1007.7%
Contains more Manganese +2741.7%
Contains more Selenium +927.3%
Contains more Calcium +740%
Contains more Potassium +52.3%
Equal in Phosphorus - 101
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +2109.5%
Contains more Magnesium +46.7%
Contains less Sodium -99.4%
Contains more Zinc +66.7%
Contains more Copper +1007.7%
Contains more Manganese +2741.7%
Contains more Selenium +927.3%
Contains more Calcium +740%
Contains more Potassium +52.3%
Equal in Phosphorus - 101

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.
Flour
Flour
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin B1 +1327.3%
Contains more Vitamin B2 +168.5%
Contains more Vitamin B3 +2162.1%
Contains more Vitamin B5 +29.2%
Contains more Folate +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Equal in Vitamin B6 - 0.041
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +1327.3%
Contains more Vitamin B2 +168.5%
Contains more Vitamin B3 +2162.1%
Contains more Vitamin B5 +29.2%
Contains more Folate +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Equal in Vitamin B6 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Protein +174%
Contains more Carbs +931.2%
Contains more Fats +586.7%
Contains more Water +576.7%
Contains more Other +213%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +174%
Contains more Carbs +931.2%
Contains more Fats +586.7%
Contains more Water +576.7%
Contains more Other +213%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +2969%
Contains more Polyunsaturated fat +284%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +2969%
Contains more Polyunsaturated fat +284%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Béchamel sauce Opinion
Net carbs 73.61g 7.3g Flour
Protein 10.33g 3.77g Flour
Fats 0.98g 6.73g Béchamel sauce
Carbs 76.31g 7.4g Flour
Calories 364kcal 105kcal Flour
Sugar 0.27g 4.78g Flour
Fiber 2.7g 0.1g Flour
Calcium 15mg 126mg Béchamel sauce
Iron 4.64mg 0.21mg Flour
Magnesium 22mg 15mg Flour
Phosphorus 108mg 101mg Flour
Potassium 107mg 163mg Béchamel sauce
Sodium 2mg 328mg Flour
Zinc 0.7mg 0.42mg Flour
Copper 0.144mg 0.013mg Flour
Manganese 0.682mg 0.024mg Flour
Selenium 33.9µg 3.3µg Flour
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.06mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.785mg 0.055mg Flour
Vitamin B2 0.494mg 0.184mg Flour
Vitamin B3 5.904mg 0.261mg Flour
Vitamin B5 0.438mg 0.339mg Flour
Vitamin B6 0.044mg 0.041mg Flour
Folate 183µg 9µg Flour
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.3µg 0.6µg Béchamel sauce
Tryptophan 0.127mg 0.046mg Flour
Threonine 0.281mg 0.147mg Flour
Isoleucine 0.357mg 0.198mg Flour
Leucine 0.71mg 0.32mg Flour
Lysine 0.228mg 0.259mg Béchamel sauce
Methionine 0.183mg 0.082mg Flour
Phenylalanine 0.52mg 0.157mg Flour
Valine 0.415mg 0.219mg Flour
Histidine 0.23mg 0.089mg Flour
Cholesterol 0mg 8mg Flour
Saturated Fat 0.155g 2.152g Flour
Monounsaturated Fat 0.087g 2.67g Béchamel sauce
Polyunsaturated fat 0.413g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
16%
Béchamel sauce
Minerals Daily Need Coverage Score
59%
Flour
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.51g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.997g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 72)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.