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  6. White Bread vs. Béchamel sauce

White Bread vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between White Bread and Béchamel sauce

  • White Bread is richer in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Manganese, Fiber, and Copper, yet Béchamel sauce is richer in Vitamin B12, and Vitamin D.
  • Daily need coverage for Iron from White Bread is 43% higher.
  • White Bread contains 27 times more Fiber than Béchamel sauce. White Bread contains 2.7g of Fiber, while Béchamel sauce contains 0.1g.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Sauce, homemade, white, thin.

Infographic

White Bread 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.
White Bread
White Bread
7
:
3
Béchamel sauce
Béchamel sauce
Contains more Calcium +14.3%
Contains more Iron +1619%
Contains more Magnesium +53.3%
Contains more Zinc +76.2%
Contains more Copper +676.9%
Contains more Manganese +2133.3%
Contains more Selenium +566.7%
Contains more Potassium +29.4%
Contains less Sodium -33.1%
Equal in Phosphorus - 101
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Calcium +14.3%
Contains more Iron +1619%
Contains more Magnesium +53.3%
Contains more Zinc +76.2%
Contains more Copper +676.9%
Contains more Manganese +2133.3%
Contains more Selenium +566.7%
Contains more Potassium +29.4%
Contains less Sodium -33.1%
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.
White Bread
White Bread
7
:
5
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +29.4%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +1731.4%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +112.2%
Contains more Folate +1133.3%
Contains more Vitamin A +26100%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 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 E +29.4%
Contains more Vitamin B1 +869.1%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +1731.4%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +112.2%
Contains more Folate +1133.3%
Contains more Vitamin A +26100%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Protein +134.7%
Contains more Carbs +567.8%
Contains more Other +37.5%
Contains more Fats +102.1%
Contains more Water +121.5%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +134.7%
Contains more Carbs +567.8%
Contains more Other +37.5%
Contains more Fats +102.1%
Contains more Water +121.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +345.7%
Equal in Polyunsaturated fat - 1.586
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 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 -67.6%
Contains more Monounsaturated Fat +345.7%
Equal in Polyunsaturated fat - 1.586

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Béchamel sauce Opinion
Net carbs 46.72g 7.3g White Bread
Protein 8.85g 3.77g White Bread
Fats 3.33g 6.73g Béchamel sauce
Carbs 49.42g 7.4g White Bread
Calories 266kcal 105kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 4.78g Béchamel sauce
Fiber 2.7g 0.1g White Bread
Calcium 144mg 126mg White Bread
Iron 3.61mg 0.21mg White Bread
Magnesium 23mg 15mg White Bread
Phosphorus 98mg 101mg Béchamel sauce
Potassium 126mg 163mg Béchamel sauce
Sodium 490mg 328mg Béchamel sauce
Zinc 0.74mg 0.42mg White Bread
Copper 0.101mg 0.013mg White Bread
Manganese 0.536mg 0.024mg White Bread
Selenium 22µg 3.3µg White Bread
Vitamin A 1IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.22mg 0.17mg White Bread
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.533mg 0.055mg White Bread
Vitamin B2 0.243mg 0.184mg White Bread
Vitamin B3 4.78mg 0.261mg White Bread
Vitamin B5 0.536mg 0.339mg White Bread
Vitamin B6 0.087mg 0.041mg White Bread
Folate 111µg 9µg White Bread
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.2µg 0.6µg Béchamel sauce
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 0mg 8mg White Bread
Trans Fat 0.027g Béchamel sauce
Saturated Fat 0.698g 2.152g White Bread
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 2.67g Béchamel sauce
Polyunsaturated fat 1.602g 1.586g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
16%
Béchamel sauce
Minerals Daily Need Coverage Score
56%
White Bread
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 1.454g)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 162mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 73)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.