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  6. Béchamel sauce vs. Pasta

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 B12; however, pasta is richer in folate, vitamin B1, iron, copper, and manganese.
  • Daily need coverage for sodium for 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.

Infographic

Béchamel sauce vs Pasta 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%
Pasta
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +579.2%
Contains more PhosphorusPhosphorus +60.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +442.9%
Contains more CopperCopper +615.4%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +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.
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%
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1116.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +280.1%
Contains more FolateFolate +611.1%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pasta DV% diff.
Folate 9µg 64µg 14%
Sodium 328mg 6mg 14%
Vitamin B1 0.055mg 0.209mg 13%
Calcium 126mg 6mg 12%
Iron 0.21mg 1.14mg 12%
Copper 0.013mg 0.093mg 9%
Fats 6.73g 1.05g 9%
Manganese 0.024mg 0.224mg 9%
Saturated fat 2.152g 0.15g 9%
Polyunsaturated fat 1.586g 0.429g 8%
Cholesterol 8mg 33mg 8%
Vitamin B12 0.3µg 0.14µg 7%
Vitamin A 73µg 6µg 7%
Vitamin D 1.2µg 6%
Selenium 3.3µg 6%
Carbs 7.4g 24.93g 6%
Vitamin D 49IU 6%
Monounsaturated fat 2.67g 0.124g 6%
Phosphorus 101mg 63mg 5%
Vitamin B3 0.261mg 0.992mg 5%
Potassium 163mg 24mg 4%
Vitamin B5 0.339mg 0.183mg 3%
Choline 14.1mg 3%
Protein 3.77g 5.15g 3%
Vitamin B2 0.184mg 0.15mg 3%
Vitamin K 0.6µg 1%
Calories 105kcal 131kcal 1%
Vitamin B6 0.041mg 0.034mg 1%
Vitamin E 0.17mg 1%
Zinc 0.42mg 0.56mg 1%
Magnesium 15mg 18mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 24.93g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.046mg 0.065mg 0%
Threonine 0.147mg 0.134mg 0%
Isoleucine 0.198mg 0.197mg 0%
Leucine 0.32mg 0.348mg 0%
Lysine 0.259mg 0.097mg 0%
Methionine 0.082mg 0.079mg 0%
Phenylalanine 0.157mg 0.247mg 0%
Valine 0.219mg 0.217mg 0%
Histidine 0.089mg 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more FatsFats +541%
Contains more WaterWater +17.6%
Contains more OtherOther +364.5%
Contains more ProteinProtein +36.6%
Contains more CarbsCarbs +236.9%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +2053.2%
Contains more Poly. FatPolyunsaturated fat +269.7%
Contains less Sat. FatSaturated fat -93%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.