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Béchamel sauce vs. Ravioli — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and ravioli

  • Béchamel sauce is richer in vitamin B12, calcium, vitamin D, vitamin B2, and phosphorus, yet ravioli is richer in copper, iron, and manganese.
  • Daily need coverage for copper for ravioli is 14% higher.
  • Ravioli contains less saturated fat.

Food types used in this article are Sauce, homemade, white, thin and Ravioli, cheese-filled, canned.

Infographic

Béchamel sauce vs Ravioli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more CalciumCalcium +281.8%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +102%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +252.4%
Contains more CopperCopper +992.3%
Contains more ManganeseManganese +633.3%
~equal in Magnesium ~15mg
~equal in Sodium ~306mg
~equal in Selenium ~3.5µg

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +630%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +24.6%
Contains more Vitamin B12Vitamin B12 +900%
Contains more CholineCholine +48.4%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B3Vitamin B3 +306.1%
Contains more Vitamin B6Vitamin B6 +148.8%
Contains more Vitamin KVitamin K +283.3%
Contains more FolateFolate +122.2%

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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +52%
Contains more FatsFats +364.1%
Contains more CarbsCarbs +84.3%
~equal in Water ~80.91g
~equal in Other ~1.52g

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains more Mono. FatMonounsaturated fat +538.8%
Contains more Poly. FatPolyunsaturated fat +771.4%
Contains less Sat. FatSaturated fat -66.4%

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 Ravioli
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Ravioli DV% diff.
Copper 0.013mg 0.142mg 14%
Vitamin B12 0.3µg 0.03µg 11%
Calcium 126mg 33mg 9%
Polyunsaturated fat 1.586g 0.182g 9%
Fats 6.73g 1.45g 8%
Vitamin B2 0.184mg 0.08mg 8%
Manganese 0.024mg 0.176mg 7%
Vitamin A 73µg 10µg 7%
Iron 0.21mg 0.74mg 7%
Phosphorus 101mg 50mg 7%
Monounsaturated fat 2.67g 0.418g 6%
Saturated fat 2.152g 0.723g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin E 0.17mg 0.85mg 5%
Fiber 0.1g 1.3g 5%
Vitamin B6 0.041mg 0.102mg 5%
Vitamin B3 0.261mg 1.06mg 5%
Folate 9µg 20µg 3%
Protein 3.77g 2.48g 3%
Potassium 163mg 232mg 2%
Cholesterol 8mg 3mg 2%
Carbs 7.4g 13.64g 2%
Vitamin B1 0.055mg 0.074mg 2%
Vitamin K 0.6µg 2.3µg 1%
Choline 14.1mg 9.5mg 1%
Calories 105kcal 77kcal 1%
Vitamin B5 0.339mg 0.272mg 1%
Zinc 0.42mg 0.36mg 1%
Vitamin C 0.8mg 0mg 1%
Sodium 328mg 306mg 1%
Net carbs 7.3g 12.34g N/A
Magnesium 15mg 15mg 0%
Sugar 4.78g 3.72g N/A
Selenium 3.3µg 3.5µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Ravioli
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
11%
Ravioli
Minerals Daily Need Coverage Score
19%
Béchamel sauce
23%
Ravioli

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Ravioli
Ravioli is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 39)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $3)
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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.