Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Béchamel sauce

Zucchini vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

Important differences between Zucchini and Béchamel sauce

  • Zucchini has more Vitamin C, and Vitamin B6, however, Béchamel sauce has more Vitamin B12, Calcium, Phosphorus, Vitamin D, Vitamin A RAE, and Vitamin B2.
  • Zucchini's daily need coverage for Vitamin C is 19% more.
  • Zucchini has 4 times more Vitamin B6 than Béchamel sauce. Zucchini has 0.163mg of Vitamin B6, while Béchamel sauce has 0.041mg.
  • Zucchini is lower in Saturated Fat.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Sauce, homemade, white, thin.

Infographic

Zucchini 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.
Zucchini
Zucchini
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +76.2%
Contains more Magnesium +20%
Contains more Potassium +60.1%
Contains less Sodium -97.6%
Contains more Copper +307.7%
Contains more Manganese +637.5%
Contains more Calcium +687.5%
Contains more Phosphorus +165.8%
Contains more Zinc +31.3%
Contains more Selenium +1550%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
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 +76.2%
Contains more Magnesium +20%
Contains more Potassium +60.1%
Contains less Sodium -97.6%
Contains more Copper +307.7%
Contains more Manganese +637.5%
Contains more Calcium +687.5%
Contains more Phosphorus +165.8%
Contains more Zinc +31.3%
Contains more Selenium +1550%

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.
Zucchini
Zucchini
5
:
7
Béchamel sauce
Béchamel sauce
Contains more Vitamin C +2137.5%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B6 +297.6%
Contains more Folate +166.7%
Contains more Vitamin K +616.7%
Contains more Vitamin A +31%
Contains more Vitamin E +41.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B5 +66.2%
Contains more Vitamin B12 +∞%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 C +2137.5%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B6 +297.6%
Contains more Folate +166.7%
Contains more Vitamin K +616.7%
Contains more Vitamin A +31%
Contains more Vitamin E +41.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +95.7%
Contains more Vitamin B5 +66.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Water +17.5%
Contains more Protein +211.6%
Contains more Fats +2003.1%
Contains more Carbs +137.9%
Contains more Other +152.6%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Water +17.5%
Contains more Protein +211.6%
Contains more Fats +2003.1%
Contains more Carbs +137.9%
Contains more Other +152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +24172.7%
Contains more Polyunsaturated fat +1642.9%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 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 -96.1%
Contains more Monounsaturated Fat +24172.7%
Contains more Polyunsaturated fat +1642.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Béchamel sauce Opinion
Net carbs 2.11g 7.3g Béchamel sauce
Protein 1.21g 3.77g Béchamel sauce
Fats 0.32g 6.73g Béchamel sauce
Carbs 3.11g 7.4g Béchamel sauce
Calories 17kcal 105kcal Béchamel sauce
Fructose 1.38g Zucchini
Sugar 2.5g 4.78g Zucchini
Fiber 1g 0.1g Zucchini
Calcium 16mg 126mg Béchamel sauce
Iron 0.37mg 0.21mg Zucchini
Magnesium 18mg 15mg Zucchini
Phosphorus 38mg 101mg Béchamel sauce
Potassium 261mg 163mg Zucchini
Sodium 8mg 328mg Zucchini
Zinc 0.32mg 0.42mg Béchamel sauce
Copper 0.053mg 0.013mg Zucchini
Manganese 0.177mg 0.024mg Zucchini
Selenium 0.2µg 3.3µg Béchamel sauce
Vitamin A 200IU 262IU Béchamel sauce
Vitamin A RAE 10µg 73µg Béchamel sauce
Vitamin E 0.12mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 17.9mg 0.8mg Zucchini
Vitamin B1 0.045mg 0.055mg Béchamel sauce
Vitamin B2 0.094mg 0.184mg Béchamel sauce
Vitamin B3 0.451mg 0.261mg Zucchini
Vitamin B5 0.204mg 0.339mg Béchamel sauce
Vitamin B6 0.163mg 0.041mg Zucchini
Folate 24µg 9µg Zucchini
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 4.3µg 0.6µg Zucchini
Tryptophan 0.01mg 0.046mg Béchamel sauce
Threonine 0.029mg 0.147mg Béchamel sauce
Isoleucine 0.044mg 0.198mg Béchamel sauce
Leucine 0.071mg 0.32mg Béchamel sauce
Lysine 0.067mg 0.259mg Béchamel sauce
Methionine 0.018mg 0.082mg Béchamel sauce
Phenylalanine 0.043mg 0.157mg Béchamel sauce
Valine 0.054mg 0.219mg Béchamel sauce
Histidine 0.026mg 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Zucchini
Saturated Fat 0.084g 2.152g Zucchini
Monounsaturated Fat 0.011g 2.67g Béchamel sauce
Polyunsaturated fat 0.091g 1.586g Béchamel sauce
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant
Béchamel sauce
Béchamel sauce vs Fish sauce
Fish sauce
Béchamel sauce
Béchamel sauce vs Hot sauce
Hot sauce
Béchamel sauce
Béchamel sauce vs Barbecue sauce
Barbecue sauce

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
16%
Zucchini
16%
Béchamel sauce
Minerals Daily Need Coverage Score
12%
Zucchini
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 320mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 2.068g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.