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  6. Béchamel sauce vs. Monterey Jack

Béchamel sauce vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and monterey Jack

  • The amount of calcium, phosphorus, zinc, vitamin B12, selenium, vitamin B2, and vitamin A in monterey Jack is higher than in béchamel sauce.
  • Monterey Jack covers your daily saturated fat needs 85% more than béchamel sauce.

Specific food types used in this comparison are Sauce, homemade, white, thin and Cheese, monterey.

Infographic

Béchamel sauce vs Monterey Jack 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +101.2%
Contains less SodiumSodium -45.3%
Contains more ManganeseManganese +118.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +492.1%
Contains more IronIron +242.9%
Contains more CopperCopper +146.2%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +339.6%
Contains more SeleniumSelenium +339.4%

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%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin AVitamin A +171.2%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more Vitamin B12Vitamin B12 +176.7%
Contains more Vitamin KVitamin K +316.7%
Contains more FolateFolate +100%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Monterey Jack DV% diff.
Saturated fat 2.152g 19.066g 77%
Calcium 126mg 746mg 62%
Phosphorus 101mg 444mg 49%
Protein 3.77g 24.48g 41%
Fats 6.73g 30.28g 36%
Cholesterol 8mg 89mg 27%
Zinc 0.42mg 3mg 23%
Vitamin B12 0.3µg 0.83µg 22%
Selenium 3.3µg 14.5µg 20%
Vitamin B2 0.184mg 0.39mg 16%
Monounsaturated fat 2.67g 8.751g 15%
Vitamin A 73µg 198µg 14%
Calories 105kcal 373kcal 13%
Sodium 328mg 600mg 12%
Iron 0.21mg 0.72mg 6%
Polyunsaturated fat 1.586g 0.899g 5%
Vitamin B1 0.055mg 0.015mg 3%
Vitamin B5 0.339mg 0.21mg 3%
Vitamin D 1.2µg 0.6µg 3%
Magnesium 15mg 27mg 3%
Vitamin B6 0.041mg 0.079mg 3%
Vitamin D 49IU 22IU 3%
Folate 9µg 18µg 2%
Vitamin K 0.6µg 2.5µg 2%
Copper 0.013mg 0.032mg 2%
Carbs 7.4g 0.68g 2%
Potassium 163mg 81mg 2%
Vitamin B3 0.261mg 0.093mg 1%
Vitamin C 0.8mg 0mg 1%
Manganese 0.024mg 0.011mg 1%
Vitamin E 0.17mg 0.26mg 1%
Net carbs 7.3g 0.68g N/A
Sugar 4.78g 0.5g N/A
Fiber 0.1g 0g 0%
Choline 14.1mg 15.4mg 0%
Tryptophan 0.046mg 0.315mg 0%
Threonine 0.147mg 0.871mg 0%
Isoleucine 0.198mg 1.519mg 0%
Leucine 0.32mg 2.344mg 0%
Lysine 0.259mg 2.037mg 0%
Methionine 0.082mg 0.641mg 0%
Phenylalanine 0.157mg 1.289mg 0%
Valine 0.219mg 1.635mg 0%
Histidine 0.089mg 0.859mg 0%

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +988.2%
Contains more WaterWater +96.7%
Contains more ProteinProtein +549.3%
Contains more FatsFats +349.9%
Contains more OtherOther +146.5%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +76.4%
Contains more Mono. FatMonounsaturated fat +227.8%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.