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  6. Béchamel sauce vs. Ricotta

Béchamel sauce vs. Ricotta — In-Depth Nutrition Comparison

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Differences between Béchamel sauce and Ricotta

  • Béchamel sauce has more Vitamin D, while Ricotta has more Selenium, Phosphorus, Calcium, Zinc, and Vitamin A RAE.
  • Ricotta's daily need coverage for Saturated Fat is 31% higher.
  • Ricotta contains 5 times less Vitamin D than Béchamel sauce. Béchamel sauce contains 49IU of Vitamin D, while Ricotta contains 10IU.
  • The amount of Sodium in Ricotta is lower.

The food types used in this comparison are Sauce, homemade, white, thin and Cheese, ricotta, whole milk.

Infographic

Béchamel sauce vs Ricotta 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
3
:
7
Ricotta
Ricotta
Contains more Magnesium +36.4%
Contains more Potassium +55.2%
Contains more Manganese +300%
Contains more Calcium +64.3%
Contains more Iron +81%
Contains more Phosphorus +56.4%
Contains less Sodium -74.4%
Contains more Zinc +176.2%
Contains more Copper +61.5%
Contains more Selenium +339.4%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Magnesium +36.4%
Contains more Potassium +55.2%
Contains more Manganese +300%
Contains more Calcium +64.3%
Contains more Iron +81%
Contains more Phosphorus +56.4%
Contains less Sodium -74.4%
Contains more Zinc +176.2%
Contains more Copper +61.5%
Contains more Selenium +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.
Béchamel sauce
Béchamel sauce
6
:
6
Ricotta
Ricotta
Contains more Vitamin E +54.5%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +323.1%
Contains more Vitamin B3 +151%
Contains more Vitamin B5 +59.2%
Contains more Vitamin A +69.8%
Contains more Folate +33.3%
Contains more Vitamin B12 +13.3%
Contains more Vitamin K +83.3%
Equal in Vitamin B2 - 0.195
Equal in Vitamin B6 - 0.043
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%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin E +54.5%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +323.1%
Contains more Vitamin B3 +151%
Contains more Vitamin B5 +59.2%
Contains more Vitamin A +69.8%
Contains more Folate +33.3%
Contains more Vitamin B12 +13.3%
Contains more Vitamin K +83.3%
Equal in Vitamin B2 - 0.195
Equal in Vitamin B6 - 0.043

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Ricotta
Ricotta
Contains more Carbs +143.4%
Contains more Water +12.5%
Contains more Other +41.2%
Contains more Protein +198.7%
Contains more Fats +92.9%
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
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Carbs +143.4%
Contains more Water +12.5%
Contains more Other +41.2%
Contains more Protein +198.7%
Contains more Fats +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Ricotta
Ricotta
Contains less Saturated Fat -74.1%
Contains more Polyunsaturated fat +311.9%
Contains more Monounsaturated Fat +35.8%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -74.1%
Contains more Polyunsaturated fat +311.9%
Contains more Monounsaturated Fat +35.8%

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 Ricotta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Ricotta Opinion
Net carbs 7.3g 3.04g Béchamel sauce
Protein 3.77g 11.26g Ricotta
Fats 6.73g 12.98g Ricotta
Carbs 7.4g 3.04g Béchamel sauce
Calories 105kcal 174kcal Ricotta
Sugar 4.78g 0.27g Ricotta
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 207mg Ricotta
Iron 0.21mg 0.38mg Ricotta
Magnesium 15mg 11mg Béchamel sauce
Phosphorus 101mg 158mg Ricotta
Potassium 163mg 105mg Béchamel sauce
Sodium 328mg 84mg Ricotta
Zinc 0.42mg 1.16mg Ricotta
Copper 0.013mg 0.021mg Ricotta
Manganese 0.024mg 0.006mg Béchamel sauce
Selenium 3.3µg 14.5µg Ricotta
Vitamin A 262IU 445IU Ricotta
Vitamin A RAE 73µg 120µg Ricotta
Vitamin E 0.17mg 0.11mg Béchamel sauce
Vitamin D 49IU 10IU Béchamel sauce
Vitamin D 1.2µg 0.2µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.013mg Béchamel sauce
Vitamin B2 0.184mg 0.195mg Ricotta
Vitamin B3 0.261mg 0.104mg Béchamel sauce
Vitamin B5 0.339mg 0.213mg Béchamel sauce
Vitamin B6 0.041mg 0.043mg Ricotta
Folate 9µg 12µg Ricotta
Vitamin B12 0.3µg 0.34µg Ricotta
Vitamin K 0.6µg 1.1µg Ricotta
Tryptophan 0.046mg 0.125mg Ricotta
Threonine 0.147mg 0.517mg Ricotta
Isoleucine 0.198mg 0.589mg Ricotta
Leucine 0.32mg 1.221mg Ricotta
Lysine 0.259mg 1.338mg Ricotta
Methionine 0.082mg 0.281mg Ricotta
Phenylalanine 0.157mg 0.556mg Ricotta
Valine 0.219mg 0.692mg Ricotta
Histidine 0.089mg 0.459mg Ricotta
Cholesterol 8mg 51mg Béchamel sauce
Saturated Fat 2.152g 8.295g Béchamel sauce
Monounsaturated Fat 2.67g 3.627g Ricotta
Polyunsaturated fat 1.586g 0.385g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
14%
Ricotta
Minerals Daily Need Coverage Score
19%
Béchamel sauce
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.51g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 244mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 6.143g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.