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  6. Béchamel sauce vs. Swiss cheese

Béchamel sauce vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between béchamel sauce and Swiss cheese

  • Béchamel sauce has more vitamin D; however, Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese covers your daily vitamin B12 needs 115% more than béchamel sauce.
  • Béchamel sauce has less saturated fat.

Food varieties used in this article are Sauce, homemade, white, thin and Cheese, swiss.

Infographic

Béchamel sauce vs Swiss cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +61.5%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +606.3%
Contains more CopperCopper +261.5%
Contains more ZincZinc +940.5%
Contains more PhosphorusPhosphorus +468.3%
Contains less SodiumSodium -43%
Contains more SeleniumSelenium +809.1%
~equal in Manganese ~0.026mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +307.8%
Contains more Vitamin AVitamin A +294.5%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B6Vitamin B6 +73.2%
Contains more Vitamin B12Vitamin B12 +920%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +11.1%
~equal in Vitamin B5 ~0.353mg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Swiss cheese DV% diff.
Vitamin B12 0.3µg 3.06µg 115%
Calcium 126mg 890mg 76%
Saturated fat 2.152g 18.227g 73%
Phosphorus 101mg 574mg 68%
Selenium 3.3µg 30µg 49%
Protein 3.77g 26.96g 46%
Fats 6.73g 30.99g 37%
Zinc 0.42mg 4.37mg 36%
Cholesterol 8mg 93mg 28%
Vitamin A 73µg 288µg 24%
Calories 105kcal 393kcal 14%
Monounsaturated fat 2.67g 8.046g 13%
Vitamin B2 0.184mg 0.302mg 9%
Sodium 328mg 187mg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Copper 0.013mg 0.047mg 4%
Magnesium 15mg 33mg 4%
Vitamin B1 0.055mg 0.011mg 4%
Potassium 163mg 72mg 3%
Vitamin E 0.17mg 0.6mg 3%
Vitamin B6 0.041mg 0.071mg 2%
Polyunsaturated fat 1.586g 1.341g 2%
Carbs 7.4g 1.44g 2%
Vitamin K 0.6µg 1.4µg 1%
Vitamin C 0.8mg 0mg 1%
Iron 0.21mg 0.13mg 1%
Vitamin B3 0.261mg 0.064mg 1%
Net carbs 7.3g 1.44g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.026mg 0%
Vitamin B5 0.339mg 0.353mg 0%
Trans fat 0.987g N/A
Folate 9µg 10µg 0%
Choline 14.1mg 15.5mg 0%
Tryptophan 0.046mg 0.401mg 0%
Threonine 0.147mg 1.038mg 0%
Isoleucine 0.198mg 1.537mg 0%
Leucine 0.32mg 2.959mg 0%
Lysine 0.259mg 2.585mg 0%
Methionine 0.082mg 0.784mg 0%
Phenylalanine 0.157mg 1.662mg 0%
Valine 0.219mg 2.139mg 0%
Histidine 0.089mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +413.9%
Contains more WaterWater +114.4%
Contains more ProteinProtein +615.1%
Contains more FatsFats +360.5%
Contains more OtherOther +106.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated fat +201.3%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.