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  6. Béchamel sauce vs. Pesto

Béchamel sauce vs. Pesto — In-Depth Nutrition Comparison

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Differences between béchamel sauce and pesto

  • Béchamel sauce contains less vitamin K, vitamin E, vitamin B2, vitamin B5, vitamin A, phosphorus, manganese, and calcium than pesto.
  • Pesto's daily need coverage for vitamin K is 125% higher.

The food types used in this comparison are Sauce, homemade, white, thin and Sauce, pesto, ready-to-serve, refrigerated.

Infographic

Béchamel sauce vs Pesto 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%
Pesto
Pesto
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 92% 49% 21% 27% 36% 117% 79% 76% 0%
Contains less SodiumSodium -45.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +213.3%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +243.6%
Contains more IronIron +171.4%
Contains more CopperCopper +515.4%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +170.3%
Contains more ManganeseManganese +2341.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 18% 24% 3.4% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8%
Pesto
Pesto
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 26% 145% 43% 165% 9.8% 102% 31% 0% 378% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +4176.5%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B2Vitamin B2 +289.7%
Contains more Vitamin B3Vitamin B3 +100.4%
Contains more Vitamin B5Vitamin B5 +401.5%
Contains more Vitamin B6Vitamin B6 +224.4%
Contains more Vitamin KVitamin K +25083.3%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~77µg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pesto DV% diff.
Vitamin K 0.6µg 151.1µg 125%
Monounsaturated fat 2.67g 22.155g 49%
Fats 6.73g 37.6g 47%
Vitamin E 0.17mg 7.27mg 47%
Vitamin B2 0.184mg 0.717mg 41%
Polyunsaturated fat 1.586g 6.546g 33%
Vitamin B5 0.339mg 1.7mg 27%
Phosphorus 101mg 273mg 25%
Manganese 0.024mg 0.586mg 24%
Saturated fat 2.152g 7.07g 22%
Calcium 126mg 306mg 18%
Calories 105kcal 418kcal 16%
Vitamin B12 0.3µg 13%
Protein 3.77g 9.83g 12%
Potassium 163mg 560mg 12%
Sodium 328mg 603mg 12%
Vitamin B1 0.055mg 0.17mg 10%
Magnesium 15mg 47mg 8%
Zinc 0.42mg 1.33mg 8%
Fiber 0.1g 1.8g 7%
Copper 0.013mg 0.08mg 7%
Vitamin B6 0.041mg 0.133mg 7%
Vitamin D* 49 IU 6%
Vitamin D 1.2µg 6%
Selenium 3.3µg 6%
Iron 0.21mg 0.57mg 5%
Cholesterol 8mg 3%
Choline 14.1mg 3%
Vitamin B3 0.261mg 0.523mg 2%
Folate 9µg 16µg 2%
Vitamin C 0.8mg 0mg 1%
Carbs 7.4g 10.09g 1%
Starch 2.2g 1%
Protein per 100 calories 3.6g 2.4g N/A
Calories per 10 g protein 279kcal 425kcal N/A
Weight per 100 calories 95g 24g N/A
Unsaturated / Saturated Fat ratio 2 4.1 N/A
Net carbs 7.3g 8.29g N/A
Sugar 4.78g 6.33g N/A
Vitamin A 73µg 77µg 0%
Trans fat 0.398g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 1.268g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.058g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.021g N/A
Omega-6 - Linoleic acid 4.783g N/A

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
Pesto
Pesto
4
10% 38% 10% 39% 4%
Protein: 9.83 g
Fats: 37.6 g
Carbs: 10.09 g
Water: 38.98 g
Other: 3.5 g
Contains more WaterWater +106.9%
Contains more ProteinProtein +160.7%
Contains more FatsFats +458.7%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +143.1%

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
Pesto
Pesto
2
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +729.8%
Contains more Poly. FatPolyunsaturated fat +312.7%

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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. Pesto - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171579/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.