Béchamel sauce vs. Cottage cheese — In-Depth Nutrition Comparison
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What are the differences between béchamel sauce and cottage cheese?
- Béchamel sauce is higher in vitamin D, monounsaturated fat, and polyunsaturated fat, yet cottage cheese is higher in selenium, phosphorus, and vitamin B12.
- Cottage cheese's daily need coverage for selenium is 12% more.
- Béchamel sauce has 16 times more vitamin D than cottage cheese. While béchamel sauce has 49IU of vitamin D, cottage cheese has only 3IU.
- The amount of sugar in cottage cheese is lower.
We used Sauce, homemade, white, thin and Cheese, cottage, creamed, large or small curd types in this article.
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 MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +51.8% |
| Contains more PotassiumPotassium | +56.7% |
| Contains more IronIron | +200% |
| Contains less SodiumSodium | -9.9% |
| Contains more ManganeseManganese | +1100% |
| Contains more CopperCopper | +123.1% |
| Contains more PhosphorusPhosphorus | +57.4% |
| Contains more SeleniumSelenium | +193.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +97.3% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin DVitamin D | +1100% |
| Contains more Vitamin B1Vitamin B1 | +103.7% |
| Contains more Vitamin B2Vitamin B2 | +12.9% |
| Contains more Vitamin B3Vitamin B3 | +163.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B5Vitamin B5 | +64.3% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin B12Vitamin B12 | +43.3% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +30.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 3.77g | 11.12g | 15% |
| Selenium | 3.3µg | 9.7µg | 12% |
| Polyunsaturated fat | 1.586g | 0.123g | 10% |
| Phosphorus | 101mg | 159mg | 8% |
| Vitamin D | 49IU | 3IU | 6% |
| Vitamin D | 1.2µg | 0.1µg | 6% |
| Monounsaturated fat | 2.67g | 0.778g | 5% |
| Vitamin B12 | 0.3µg | 0.43µg | 5% |
| Vitamin A | 73µg | 37µg | 4% |
| Vitamin B5 | 0.339mg | 0.557mg | 4% |
| Fats | 6.73g | 4.3g | 4% |
| Calcium | 126mg | 83mg | 4% |
| Cholesterol | 8mg | 17mg | 3% |
| Sodium | 328mg | 364mg | 2% |
| Vitamin B2 | 0.184mg | 0.163mg | 2% |
| Vitamin B1 | 0.055mg | 0.027mg | 2% |
| Magnesium | 15mg | 8mg | 2% |
| Saturated fat | 2.152g | 1.718g | 2% |
| Iron | 0.21mg | 0.07mg | 2% |
| Potassium | 163mg | 104mg | 2% |
| Copper | 0.013mg | 0.029mg | 2% |
| Carbs | 7.4g | 3.38g | 1% |
| Choline | 14.1mg | 18.4mg | 1% |
| Vitamin E | 0.17mg | 0.08mg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Manganese | 0.024mg | 0.002mg | 1% |
| Vitamin K | 0.6µg | 0µg | 1% |
| Vitamin B3 | 0.261mg | 0.099mg | 1% |
| Folate | 9µg | 12µg | 1% |
| Calories | 105kcal | 98kcal | 0% |
| Net carbs | 7.3g | 3.38g | N/A |
| Sugar | 4.78g | 2.67g | N/A |
| Fiber | 0.1g | 0g | 0% |
| Zinc | 0.42mg | 0.4mg | 0% |
| Vitamin B6 | 0.041mg | 0.046mg | 0% |
| Tryptophan | 0.046mg | 0.147mg | 0% |
| Threonine | 0.147mg | 0.5mg | 0% |
| Isoleucine | 0.198mg | 0.591mg | 0% |
| Leucine | 0.32mg | 1.116mg | 0% |
| Lysine | 0.259mg | 0.934mg | 0% |
| Methionine | 0.082mg | 0.269mg | 0% |
| Phenylalanine | 0.157mg | 0.577mg | 0% |
| Valine | 0.219mg | 0.748mg | 0% |
| Histidine | 0.089mg | 0.326mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +56.5% |
| Contains more CarbsCarbs | +118.9% |
| Contains more ProteinProtein | +195% |
~equal in
Water
~79.79g
~equal in
Other
~1.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +243.2% |
| Contains more Poly. FatPolyunsaturated fat | +1189.4% |
| Contains less Sat. FatSaturated fat | -20.2% |
