Béchamel sauce vs. Pasta — In-Depth Nutrition Comparison
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How are Béchamel sauce and Pasta different?
- Béchamel sauce is higher in Calcium, and Vitamin A RAE, however, Pasta is richer in Folate, Vitamin B1, Iron, Copper, and Manganese.
- Daily need coverage for Sodium from Béchamel sauce is 14% higher.
- Béchamel sauce contains 21 times more Calcium than Pasta. While Béchamel sauce contains 126mg of Calcium, Pasta contains only 6mg.
- Pasta has less Sodium.
Sauce, homemade, white, thin and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
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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
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Calcium
+2000%
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Phosphorus
+60.3%
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Potassium
+579.2%
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Iron
+442.9%
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Magnesium
+20%
Contains
less
Sodium
-98.2%
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Zinc
+33.3%
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Copper
+615.4%
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Manganese
+833.3%
Contains
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Calcium
+2000%
Contains
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Phosphorus
+60.3%
Contains
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Potassium
+579.2%
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Iron
+442.9%
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Magnesium
+20%
Contains
less
Sodium
-98.2%
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Zinc
+33.3%
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Copper
+615.4%
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Manganese
+833.3%
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.
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Contains
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Vitamin A
+1210%
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Vitamin C
+∞%
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Vitamin B2
+22.7%
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Vitamin B5
+85.2%
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Vitamin B6
+20.6%
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Vitamin B12
+114.3%
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Vitamin B1
+280%
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Vitamin B3
+280.1%
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Folate
+611.1%
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Vitamin A
+1210%
Contains
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Vitamin C
+∞%
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Vitamin B2
+22.7%
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Vitamin B5
+85.2%
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Vitamin B6
+20.6%
Contains
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Vitamin B12
+114.3%
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Vitamin B1
+280%
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Vitamin B3
+280.1%
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Folate
+611.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+541%
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Water
+17.6%
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Other
+364.5%
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Protein
+36.6%
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Carbs
+236.9%
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Contains
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Fats
+541%
Contains
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Water
+17.6%
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Other
+364.5%
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Protein
+36.6%
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Carbs
+236.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2053.2%
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Polyunsaturated fat
+269.7%
Contains
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Saturated Fat
-93%
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Saturated Fat:
0.15 g
Monounsaturated Fat:
0.124 g
Polyunsaturated fat:
0.429 g
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Monounsaturated Fat
+2053.2%
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Polyunsaturated fat
+269.7%
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Saturated Fat
-93%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.3g | 24.93g |
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| Protein | 3.77g | 5.15g |
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| Fats | 6.73g | 1.05g |
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| Carbs | 7.4g | 24.93g |
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| Calories | 105kcal | 131kcal |
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| Sugar | 4.78g |
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| Fiber | 0.1g |
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| Calcium | 126mg | 6mg |
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| Iron | 0.21mg | 1.14mg |
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| Magnesium | 15mg | 18mg |
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| Phosphorus | 101mg | 63mg |
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| Potassium | 163mg | 24mg |
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| Sodium | 328mg | 6mg |
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| Zinc | 0.42mg | 0.56mg |
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| Copper | 0.013mg | 0.093mg |
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| Manganese | 0.024mg | 0.224mg |
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| Selenium | 3.3µg |
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| Vitamin A | 262IU | 20IU |
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| Vitamin A RAE | 73µg | 6µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 0.8mg | 0mg |
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| Vitamin B1 | 0.055mg | 0.209mg |
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| Vitamin B2 | 0.184mg | 0.15mg |
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| Vitamin B3 | 0.261mg | 0.992mg |
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| Vitamin B5 | 0.339mg | 0.183mg |
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| Vitamin B6 | 0.041mg | 0.034mg |
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| Folate | 9µg | 64µg |
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| Vitamin B12 | 0.3µg | 0.14µg |
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| Vitamin K | 0.6µg |
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| Tryptophan | 0.046mg | 0.065mg |
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| Threonine | 0.147mg | 0.134mg |
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| Isoleucine | 0.198mg | 0.197mg |
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| Leucine | 0.32mg | 0.348mg |
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| Lysine | 0.259mg | 0.097mg |
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| Methionine | 0.082mg | 0.079mg |
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| Phenylalanine | 0.157mg | 0.247mg |
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| Valine | 0.219mg | 0.217mg |
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| Histidine | 0.089mg | 0.103mg |
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| Cholesterol | 8mg | 33mg |
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| Saturated Fat | 2.152g | 0.15g |
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| Monounsaturated Fat | 2.67g | 0.124g |
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| Polyunsaturated fat | 1.586g | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
16%
16%
Minerals Daily Need Coverage Score
19%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 322mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 2.002g)
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 25mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 49)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $3)
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is richer in minerals?
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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.