Yogurt vs. Béchamel sauce — In-Depth Nutrition Comparison
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Differences between yogurt and béchamel sauce
- Yogurt has more vitamin B12, selenium, and vitamin B2, while béchamel sauce has more vitamin D, vitamin A, monounsaturated fat, and polyunsaturated fat.
- Yogurt's daily need coverage for vitamin B12 is 19% higher.
- Béchamel sauce contains 3 times less selenium than yogurt. Yogurt contains 9.7µg of selenium, while béchamel sauce contains 3.3µg.
- The amount of sodium in yogurt is lower.
The food types used in this comparison are Yogurt, Greek, plain, nonfat and Sauce, homemade, white, thin.
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.
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +23.8% |
| Contains more PhosphorusPhosphorus | +33.7% |
| Contains less SodiumSodium | -89% |
| Contains more SeleniumSelenium | +193.9% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +14.5% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more IronIron | +200% |
| Contains more ManganeseManganese | +166.7% |
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 B2Vitamin B2 | +51.1% |
| Contains more Vitamin B6Vitamin B6 | +53.7% |
| Contains more Vitamin B12Vitamin B12 | +150% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +7200% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.1% |
| Contains more Vitamin B3Vitamin B3 | +25.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0.3µg | 19% |
| Protein | 10.19g | 3.77g | 13% |
| Sodium | 36mg | 328mg | 13% |
| Selenium | 9.7µg | 3.3µg | 12% |
| Fats | 0.39g | 6.73g | 10% |
| Polyunsaturated fat | 0.012g | 1.586g | 10% |
| Saturated fat | 0.117g | 2.152g | 9% |
| Vitamin A | 1µg | 73µg | 8% |
| Monounsaturated fat | 0.053g | 2.67g | 7% |
| Vitamin B2 | 0.278mg | 0.184mg | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Phosphorus | 135mg | 101mg | 5% |
| Vitamin B1 | 0.023mg | 0.055mg | 3% |
| Vitamin B6 | 0.063mg | 0.041mg | 2% |
| Calories | 59kcal | 105kcal | 2% |
| Iron | 0.07mg | 0.21mg | 2% |
| Calcium | 110mg | 126mg | 2% |
| Zinc | 0.52mg | 0.42mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Vitamin K | 0µg | 0.6µg | 1% |
| Cholesterol | 5mg | 8mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Carbs | 3.6g | 7.4g | 1% |
| Potassium | 141mg | 163mg | 1% |
| Manganese | 0.009mg | 0.024mg | 1% |
| Vitamin E | 0.01mg | 0.17mg | 1% |
| Net carbs | 3.6g | 7.3g | N/A |
| Sugar | 3.24g | 4.78g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Copper | 0.017mg | 0.013mg | 0% |
| Vitamin B3 | 0.208mg | 0.261mg | 0% |
| Vitamin B5 | 0.331mg | 0.339mg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 15.1mg | 14.1mg | 0% |
| Tryptophan | 0.046mg | 0% | |
| Threonine | 0.147mg | 0% | |
| Isoleucine | 0.198mg | 0% | |
| Leucine | 0.32mg | 0% | |
| Lysine | 0.259mg | 0% | |
| Methionine | 0.082mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.219mg | 0% | |
| Histidine | 0.089mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +170.3% |
| Contains more FatsFats | +1625.6% |
| Contains more CarbsCarbs | +105.6% |
| Contains more OtherOther | +100% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | -94.6% |
| Contains more Mono. FatMonounsaturated fat | +4937.7% |
| Contains more Poly. FatPolyunsaturated fat | +13116.7% |
