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Béchamel sauce vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between Béchamel sauce and Salsa

  • Béchamel sauce has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, and Selenium, however, Salsa is higher in Iron, Copper, Vitamin B6, and Fiber.
  • Salsa covers your daily need of Iron 25% more than Béchamel sauce.
  • Salsa has less Saturated Fat.

These are the specific foods used in this comparison Sauce, homemade, white, thin and USDA Commodity, salsa.

Infographic

Béchamel sauce vs Salsa 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.
Contains more Calcium +950%
Contains more Phosphorus +236.7%
Contains less Sodium -23.7%
Contains more Zinc +147.1%
Contains more Selenium +725%
Contains more Iron +966.7%
Contains more Potassium +65.6%
Contains more Copper +638.5%
Equal in Magnesium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +950%
Contains more Phosphorus +236.7%
Contains less Sodium -23.7%
Contains more Zinc +147.1%
Contains more Selenium +725%
Contains more Iron +966.7%
Contains more Potassium +65.6%
Contains more Copper +638.5%
Equal in Magnesium - 16

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.
:
5
Salsa
Contains more Vitamin B2 +513.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +109.9%
Contains more Vitamin C +400%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +263.4%
Contains more Folate +111.1%
Equal in Vitamin B1 - 0.05
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin B2 +513.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +109.9%
Contains more Vitamin C +400%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +263.4%
Contains more Folate +111.1%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +151.3%
Contains more Fats +3265%
Contains more Water +11.2%
Contains more Other +11.1%
Equal in Carbs - 7
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +151.3%
Contains more Fats +3265%
Contains more Water +11.2%
Contains more Other +11.1%
Equal in Carbs - 7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +16587.5%
Contains more Polyunsaturated fat +1382.2%
Contains less Saturated Fat -98.7%
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +16587.5%
Contains more Polyunsaturated fat +1382.2%
Contains less Saturated Fat -98.7%

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 Salsa
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Salsa Opinion
Net carbs 7.3g 5.6g Béchamel sauce
Protein 3.77g 1.5g Béchamel sauce
Fats 6.73g 0.2g Béchamel sauce
Carbs 7.4g 7g Béchamel sauce
Calories 105kcal 36kcal Béchamel sauce
Sugar 4.78g Salsa
Fiber 0.1g 1.4g Salsa
Calcium 126mg 12mg Béchamel sauce
Iron 0.21mg 2.24mg Salsa
Magnesium 15mg 16mg Salsa
Phosphorus 101mg 30mg Béchamel sauce
Potassium 163mg 270mg Salsa
Sodium 328mg 430mg Béchamel sauce
Zinc 0.42mg 0.17mg Béchamel sauce
Copper 0.013mg 0.096mg Salsa
Manganese 0.024mg Béchamel sauce
Selenium 3.3µg 0.4µg Béchamel sauce
Vitamin A 262IU 550IU Salsa
Vitamin A RAE 73µg 28µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU Béchamel sauce
Vitamin D 1.2µg Béchamel sauce
Vitamin C 0.8mg 4mg Salsa
Vitamin B1 0.055mg 0.05mg Béchamel sauce
Vitamin B2 0.184mg 0.03mg Béchamel sauce
Vitamin B3 0.261mg 1.08mg Salsa
Vitamin B5 0.339mg Béchamel sauce
Vitamin B6 0.041mg 0.149mg Salsa
Folate 9µg 19µg Salsa
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 8mg 0mg Salsa
Saturated Fat 2.152g 0.029g Salsa
Monounsaturated Fat 2.67g 0.016g Béchamel sauce
Polyunsaturated fat 1.586g 0.107g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Salsa
Minerals Daily Need Coverage Score
19%
Béchamel sauce
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 2.123g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.