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  6. Marinara sauce vs. Béchamel sauce

Marinara sauce vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between Marinara sauce and Béchamel sauce

  • Marinara sauce has more Vitamin B3, Vitamin E , Vitamin K, and Vitamin B6, while Béchamel sauce has more Vitamin B12, Calcium, Phosphorus, and Vitamin B2.
  • Marinara sauce's daily need coverage for Vitamin B3 is 23% higher.
  • Béchamel sauce contains 23 times less Vitamin K than Marinara sauce. Marinara sauce contains 13.9µg of Vitamin K, while Béchamel sauce contains 0.6µg.
  • The amount of Sodium in Marinara sauce is lower.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Sauce, homemade, white, thin.

Infographic

Marinara sauce 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.
Marinara sauce
Marinara sauce
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +271.4%
Contains more Magnesium +20%
Contains more Potassium +95.7%
Contains less Sodium -90.9%
Contains more Copper +523.1%
Contains more Manganese +470.8%
Contains more Calcium +366.7%
Contains more Phosphorus +197.1%
Contains more Zinc +110%
Contains more Selenium +200%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
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 +271.4%
Contains more Magnesium +20%
Contains more Potassium +95.7%
Contains less Sodium -90.9%
Contains more Copper +523.1%
Contains more Manganese +470.8%
Contains more Calcium +366.7%
Contains more Phosphorus +197.1%
Contains more Zinc +110%
Contains more Selenium +200%

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.
Marinara sauce
Marinara sauce
7
:
5
Béchamel sauce
Béchamel sauce
Contains more Vitamin A +148.1%
Contains more Vitamin E +1311.8%
Contains more Vitamin C +150%
Contains more Vitamin B3 +1400.8%
Contains more Vitamin B6 +322%
Contains more Folate +44.4%
Contains more Vitamin K +2216.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
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 A +148.1%
Contains more Vitamin E +1311.8%
Contains more Vitamin C +150%
Contains more Vitamin B3 +1400.8%
Contains more Vitamin B6 +322%
Contains more Folate +44.4%
Contains more Vitamin K +2216.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
3
:
2
Béchamel sauce
Béchamel sauce
Contains more Other +15.3%
Contains more Protein +167.4%
Contains more Fats +354.7%
Equal in Carbs - 7.4
Equal in Water - 80.66
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 Other +15.3%
Contains more Protein +167.4%
Contains more Fats +354.7%
Equal in Carbs - 7.4
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +608.2%
Contains more Polyunsaturated fat +212.2%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 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 -92.1%
Contains more Monounsaturated Fat +608.2%
Contains more Polyunsaturated fat +212.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Béchamel sauce Opinion
Net carbs 6.26g 7.3g Béchamel sauce
Protein 1.41g 3.77g Béchamel sauce
Fats 1.48g 6.73g Béchamel sauce
Carbs 8.06g 7.4g Marinara sauce
Calories 51kcal 105kcal Béchamel sauce
Sugar 5.5g 4.78g Béchamel sauce
Fiber 1.8g 0.1g Marinara sauce
Calcium 27mg 126mg Béchamel sauce
Iron 0.78mg 0.21mg Marinara sauce
Magnesium 18mg 15mg Marinara sauce
Phosphorus 34mg 101mg Béchamel sauce
Potassium 319mg 163mg Marinara sauce
Sodium 30mg 328mg Marinara sauce
Zinc 0.2mg 0.42mg Béchamel sauce
Copper 0.081mg 0.013mg Marinara sauce
Manganese 0.137mg 0.024mg Marinara sauce
Selenium 1.1µg 3.3µg Béchamel sauce
Vitamin A 650IU 262IU Marinara sauce
Vitamin A RAE 33µg 73µg Béchamel sauce
Vitamin E 2.4mg 0.17mg Marinara sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 2mg 0.8mg Marinara sauce
Vitamin B1 0.024mg 0.055mg Béchamel sauce
Vitamin B2 0.061mg 0.184mg Béchamel sauce
Vitamin B3 3.917mg 0.261mg Marinara sauce
Vitamin B5 0.339mg Béchamel sauce
Vitamin B6 0.173mg 0.041mg Marinara sauce
Folate 13µg 9µg Marinara sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 13.9µg 0.6µg Marinara 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 2mg 8mg Marinara sauce
Saturated Fat 0.17g 2.152g Marinara sauce
Monounsaturated Fat 0.377g 2.67g Béchamel sauce
Polyunsaturated fat 0.508g 1.586g Béchamel sauce

Which food is preferable for your diet?

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

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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
23%
Marinara sauce
16%
Béchamel sauce
Minerals Daily Need Coverage Score
15%
Marinara sauce
19%
Béchamel sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 298mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 1.982g)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.