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Béchamel sauce vs. Fajita — In-Depth Nutrition Comparison

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How are béchamel sauce and fajita different?

  • Béchamel sauce is richer in calcium, while fajita is higher in vitamin B3, vitamin B6, phosphorus, selenium, vitamin B12, choline, and iron.
  • Fajita covers your daily need for vitamin B3, 28% more than béchamel sauce.
  • Béchamel sauce contains 10 times more calcium than fajita. Béchamel sauce contains 126mg of calcium, while fajita contains 13mg.
  • Béchamel sauce is lower in sodium.

Sauce, homemade, white, thin and USDA Commodity, chicken fajita strips, frozen types were used in this article.

Infographic

Béchamel sauce vs Fajita 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Fajita
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +869.2%
Contains less SodiumSodium -58.9%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +371.4%
Contains more CopperCopper +130.8%
Contains more ZincZinc +226.2%
Contains more PhosphorusPhosphorus +174.3%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +406.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Fajita
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +1731%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B6Vitamin B6 +843.9%
Contains more Vitamin B12Vitamin B12 +80%
Contains more CholineCholine +380.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more FatsFats +17.5%
Contains more CarbsCarbs +231.8%
Contains more WaterWater +14.2%
Contains more ProteinProtein +392.3%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +14.4%
Contains more Poly. FatPolyunsaturated fat +45.6%
Contains less Sat. FatSaturated fat -25.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Fajita DV% diff.
Protein 3.77g 18.56g 30%
Vitamin B3 0.261mg 4.779mg 28%
Cholesterol 8mg 88mg 27%
Vitamin B6 0.041mg 0.387mg 27%
Phosphorus 101mg 277mg 25%
Selenium 3.3µg 16.7µg 24%
Sodium 328mg 799mg 20%
Calcium 126mg 13mg 11%
Choline 14.1mg 67.8mg 10%
Vitamin B12 0.3µg 0.54µg 10%
Iron 0.21mg 0.99mg 10%
Zinc 0.42mg 1.37mg 9%
Vitamin A 73µg 0µg 8%
Vitamin B5 0.339mg 0.726mg 8%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Vitamin B1 0.055mg 0.1mg 4%
Potassium 163mg 284mg 4%
Polyunsaturated fat 1.586g 1.089g 3%
Saturated fat 2.152g 1.596g 3%
Vitamin B2 0.184mg 0.213mg 2%
Calories 105kcal 135kcal 2%
Manganese 0.024mg 0.066mg 2%
Magnesium 15mg 22mg 2%
Carbs 7.4g 2.23g 2%
Fats 6.73g 5.73g 2%
Copper 0.013mg 0.03mg 2%
Folate 9µg 4µg 1%
Vitamin C 0.8mg 0mg 1%
Monounsaturated fat 2.67g 2.333g 1%
Net carbs 7.3g 2.23g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Vitamin E 0.17mg 0.22mg 0%
Vitamin K 0.6µg 0.2µg 0%
Tryptophan 0.046mg 0.2mg 0%
Threonine 0.147mg 0.452mg 0%
Isoleucine 0.198mg 0.813mg 0%
Leucine 0.32mg 1.56mg 0%
Lysine 0.259mg 1.857mg 0%
Methionine 0.082mg 0.552mg 0%
Phenylalanine 0.157mg 0.763mg 0%
Valine 0.219mg 0.847mg 0%
Histidine 0.089mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
15%
Béchamel sauce
31%
Fajita
Minerals Daily Need Coverage Score
19%
Béchamel sauce
45%
Fajita

Comparison summary

Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Fajita
Fajita is lower in Saturated fat (difference - 0.556g)
Which food is richer in minerals?
Fajita
Fajita is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 471mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.