Béchamel sauce vs. Peanut butter — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and peanut butter

Béchamel sauce has less vitamin B3, manganese, fats, vitamin E, copper, protein, magnesium, phosphorus, and vitamin B6 than peanut butter.
Peanut butter covers your daily need for vitamin B3 80% more than béchamel sauce.
Béchamel sauce has less saturated fat.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Peanut butter, smooth style, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Béchamel sauce

Peanut butter

Contains more CalciumCalcium

+157.1%

Contains more MagnesiumMagnesium	+1020%
Contains more PotassiumPotassium	+242.3%
Contains more IronIron	+728.6%
Contains more CopperCopper	+3146.2%
Contains more ZincZinc	+497.6%
Contains more PhosphorusPhosphorus	+231.7%
Contains less SodiumSodium	-94.8%
Contains more ManganeseManganese	+6837.5%
Contains more SeleniumSelenium	+24.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Béchamel sauce

Peanut butter

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin EVitamin E	+5252.9%
Contains more Vitamin B1Vitamin B1	+172.7%
Contains more Vitamin B3Vitamin B3	+4923.8%
Contains more Vitamin B5Vitamin B5	+235.4%
Contains more Vitamin B6Vitamin B6	+975.6%
Contains more FolateFolate	+866.7%

~equal in Vitamin B2 ~0.192mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.261mg	13.112mg	80%
Polyunsaturated fat	1.586g	12.535g	73%
Omega-6 (Linoleic acid)		12.215g	72%
Manganese	0.024mg	1.665mg	71%
Fats	6.73g	51.36g	69%
Vitamin E	0.17mg	9.1mg	60%
Monounsaturated fat	2.67g	25.941g	58%
Copper	0.013mg	0.422mg	45%
Protein	3.77g	22.21g	37%
Saturated fat	2.152g	10.325g	37%
Magnesium	15mg	168mg	36%
Phosphorus	101mg	335mg	33%
Vitamin B6	0.041mg	0.441mg	31%
Calories	105kcal	598kcal	25%
Fiber	0.1g	5g	20%
Folate	9µg	87µg	20%
Iron	0.21mg	1.74mg	19%
Zinc	0.42mg	2.51mg	19%
Vitamin B5	0.339mg	1.137mg	16%
Sodium	328mg	17mg	14%
Vitamin B12	0.3µg	0µg	13%
Potassium	163mg	558mg	12%
Choline	14.1mg	63mg	9%
Calcium	126mg	49mg	8%
Vitamin A	73µg	0µg	8%
Vitamin B1	0.055mg	0.15mg	8%
Vitamin D*	49 IU	0 IU	6%
Vitamin D	1.2µg	0µg	6%
Carbs	7.4g	22.31g	5%
Cholesterol	8mg	0mg	3%
Omega-3 (ALA)		0.027g	2%
Vitamin C	0.8mg	0mg	1%
Starch		3.56g	1%
Selenium	3.3µg	4.1µg	1%
Vitamin B2	0.184mg	0.192mg	1%
Protein per 100 calories	3.6g	3.7g	N/A
Calories per 10 g protein	279kcal	269kcal	N/A
Weight per 100 calories	95g	17g	N/A
Unsaturated / Saturated Fat ratio	2	3.7	N/A
Net carbs	7.3g	17.31g	N/A
Sugar	4.78g	10.49g	N/A
Vitamin K	0.6µg	0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.046mg	0.231mg	0%
Threonine	0.147mg	0.525mg	0%
Isoleucine	0.198mg	0.616mg	0%
Leucine	0.32mg	1.546mg	0%
Lysine	0.259mg	0.681mg	0%
Methionine	0.082mg	0.265mg	0%
Phenylalanine	0.157mg	1.202mg	0%
Valine	0.219mg	0.782mg	0%
Histidine	0.089mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A