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  6. Béchamel sauce vs. Marinara sauce

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

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Differences between Béchamel sauce and Marinara sauce

  • Béchamel sauce has more Vitamin B12, Calcium, Phosphorus, and Vitamin B2, while Marinara sauce has more Vitamin B3, Vitamin E , Vitamin K, and Vitamin B6.
  • Marinara sauce's daily need coverage for Vitamin B3 is 23% higher.
  • The amount of Saturated Fat in Marinara sauce is lower.

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

Infographic

Béchamel sauce vs Marinara 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.
Béchamel sauce
Béchamel sauce
4
:
6
Marinara sauce
Marinara sauce
Contains more Calcium +366.7%
Contains more Phosphorus +197.1%
Contains more Zinc +110%
Contains more Selenium +200%
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%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +366.7%
Contains more Phosphorus +197.1%
Contains more Zinc +110%
Contains more Selenium +200%
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%

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.
Béchamel sauce
Béchamel sauce
5
:
7
Marinara sauce
Marinara sauce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +608.2%
Contains more Polyunsaturated fat +212.2%
Contains less Saturated Fat -92.1%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +608.2%
Contains more Polyunsaturated fat +212.2%
Contains less Saturated Fat -92.1%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Marinara 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
16%
Béchamel sauce
23%
Marinara sauce
Minerals Daily Need Coverage Score
19%
Béchamel sauce
15%
Marinara 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.