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 for 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
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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 CalciumCalcium | +950% |
| Contains more ZincZinc | +147.1% |
| Contains more PhosphorusPhosphorus | +236.7% |
| Contains less SodiumSodium | -23.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +725% |
| Contains more PotassiumPotassium | +65.6% |
| Contains more IronIron | +966.7% |
| Contains more CopperCopper | +638.5% |
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.
| Contains more Vitamin AVitamin A | +160.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +513.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin B3Vitamin B3 | +313.8% |
| Contains more Vitamin B6Vitamin B6 | +263.4% |
| Contains more FolateFolate | +111.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +3265% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +11.1% |
~equal in
Carbs
~7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +16587.5% |
| Contains more Poly. FatPolyunsaturated fat | +1382.2% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.21mg | 2.24mg | 25% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Vitamin B2 | 0.184mg | 0.03mg | 12% |
| Calcium | 126mg | 12mg | 11% |
| Phosphorus | 101mg | 30mg | 10% |
| Fats | 6.73g | 0.2g | 10% |
| Polyunsaturated fat | 1.586g | 0.107g | 10% |
| Saturated fat | 2.152g | 0.029g | 10% |
| Copper | 0.013mg | 0.096mg | 9% |
| Vitamin B6 | 0.041mg | 0.149mg | 8% |
| Monounsaturated fat | 2.67g | 0.016g | 7% |
| Vitamin B5 | 0.339mg | 7% | |
| Vitamin D | 49IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Vitamin B3 | 0.261mg | 1.08mg | 5% |
| Vitamin A | 73µg | 28µg | 5% |
| Selenium | 3.3µg | 0.4µg | 5% |
| Fiber | 0.1g | 1.4g | 5% |
| Protein | 3.77g | 1.5g | 5% |
| Sodium | 328mg | 430mg | 4% |
| Vitamin C | 0.8mg | 4mg | 4% |
| Folate | 9µg | 19µg | 3% |
| Choline | 14.1mg | 3% | |
| Calories | 105kcal | 36kcal | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Potassium | 163mg | 270mg | 3% |
| Zinc | 0.42mg | 0.17mg | 2% |
| Manganese | 0.024mg | 1% | |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Net carbs | 7.3g | 5.6g | N/A |
| Carbs | 7.4g | 7g | 0% |
| Magnesium | 15mg | 16mg | 0% |
| Sugar | 4.78g | N/A | |
| Vitamin B1 | 0.055mg | 0.05mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
15%
9%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 2.123g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 102mg)
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
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?
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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.