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  6. Béchamel sauce vs. Salami

Béchamel sauce vs. Salami — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and salami

  • Salami is richer than béchamel sauce in selenium, vitamin B12, manganese, copper, vitamin B3, vitamin B6, and vitamin B1.
  • Daily need coverage for sodium for salami is 61% higher.

Food types used in this article are Sauce, homemade, white, thin and Salami, cooked, beef and pork.

Infographic

Béchamel sauce vs Salami 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%
Salami
Salami
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more CalciumCalcium +740%
Contains less SodiumSodium -81.1%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +642.9%
Contains more CopperCopper +2646.2%
Contains more ZincZinc +597.6%
Contains more PhosphorusPhosphorus +89.1%
Contains more ManganeseManganese +3975%
Contains more SeleniumSelenium +848.5%

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%
Salami
Salami
9
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% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +20%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +567.3%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B3Vitamin B3 +2219.2%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin B6Vitamin B6 +1019.5%
Contains more Vitamin B12Vitamin B12 +406.7%
Contains more Vitamin KVitamin K +433.3%
Contains more CholineCholine +563.1%

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
Salami
Salami
3
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more CarbsCarbs +208.3%
Contains more WaterWater +78.5%
Contains more ProteinProtein +479.6%
Contains more FatsFats +284.8%
Contains more OtherOther +223.6%

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
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +316.7%
Contains more Poly. FatPolyunsaturated fat +59.5%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Salami DV% diff.
Sodium 328mg 1740mg 61%
Selenium 3.3µg 31.3µg 51%
Vitamin B12 0.3µg 1.52µg 51%
Manganese 0.024mg 0.978mg 41%
Copper 0.013mg 0.357mg 38%
Vitamin B3 0.261mg 6.053mg 36%
Protein 3.77g 21.85g 36%
Saturated fat 2.152g 9.316g 33%
Vitamin B6 0.041mg 0.459mg 32%
Fats 6.73g 25.9g 29%
Cholesterol 8mg 89mg 27%
Vitamin B1 0.055mg 0.367mg 26%
Zinc 0.42mg 2.93mg 23%
Monounsaturated fat 2.67g 11.127g 21%
Vitamin B5 0.339mg 1.201mg 17%
Iron 0.21mg 1.56mg 17%
Choline 14.1mg 93.5mg 14%
Phosphorus 101mg 191mg 13%
Vitamin B2 0.184mg 0.357mg 13%
Calories 105kcal 336kcal 12%
Calcium 126mg 15mg 11%
Vitamin A 73µg 0µg 8%
Polyunsaturated fat 1.586g 2.529g 6%
Potassium 163mg 316mg 5%
Vitamin K 0.6µg 3.2µg 2%
Carbs 7.4g 2.4g 2%
Folate 9µg 3µg 2%
Vitamin D 1.2µg 1µg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin D 49IU 41IU 1%
Magnesium 15mg 19mg 1%
Net carbs 7.3g 2.4g N/A
Sugar 4.78g 0.96g N/A
Fiber 0.1g 0g 0%
Vitamin E 0.17mg 0.22mg 0%
Trans fat 0.586g N/A
Tryptophan 0.046mg 0.114mg 0%
Threonine 0.147mg 0.521mg 0%
Isoleucine 0.198mg 0.675mg 0%
Leucine 0.32mg 0.929mg 0%
Lysine 0.259mg 1.107mg 0%
Methionine 0.082mg 0.301mg 0%
Phenylalanine 0.157mg 0.481mg 0%
Valine 0.219mg 0.668mg 0%
Histidine 0.089mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Salami
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
57%
Salami
Minerals Daily Need Coverage Score
19%
Béchamel sauce
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 3.82g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 1412mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 7.164g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 28)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.7)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.