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Béchamel sauce vs. Taco — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and taco?

  • Béchamel sauce is higher in vitamin B2, yet taco is higher in vitamin B12, fiber, vitamin K, iron, zinc, phosphorus, selenium, and manganese.
  • Taco's daily need coverage for vitamin B12 is 26% more.
  • Béchamel sauce has 3 times more vitamin B2 than taco. While béchamel sauce has 0.184mg of vitamin B2, taco has only 0.06mg.
  • The amount of saturated fat in béchamel sauce is lower.

We used Sauce, homemade, white, thin and Fast foods, taco with beef, cheese and lettuce, hard shell types in this article.

Infographic

Béchamel sauce vs Taco 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.
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%
Taco
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +41.6%
Contains less SodiumSodium -17.4%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +466.7%
Contains more CopperCopper +492.3%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +76.2%
Contains more ManganeseManganese +937.5%
Contains more SeleniumSelenium +178.8%

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%
Taco
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B3Vitamin B3 +532.2%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin B12Vitamin B12 +210%
Contains more Vitamin KVitamin K +2450%
Contains more FolateFolate +111.1%
Contains more CholineCholine +127%
~equal in Vitamin B1 ~0.05mg

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
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +41.5%
Contains more ProteinProtein +135%
Contains more FatsFats +88.7%
Contains more CarbsCarbs +168.2%
~equal in Other ~1.57g

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +65.2%
Contains more Poly. FatPolyunsaturated fat +91.8%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Taco DV% diff.
Vitamin B12 0.3µg 0.93µg 26%
Fiber 0.1g 3.9g 15%
Zinc 0.42mg 1.75mg 12%
Vitamin K 0.6µg 15.3µg 12%
Iron 0.21mg 1.19mg 12%
Phosphorus 101mg 178mg 11%
Selenium 3.3µg 9.2µg 11%
Manganese 0.024mg 0.249mg 10%
Polyunsaturated fat 1.586g 3.042g 10%
Saturated fat 2.152g 4.384g 10%
Protein 3.77g 8.86g 10%
Vitamin B2 0.184mg 0.06mg 10%
Vitamin B3 0.261mg 1.65mg 9%
Fats 6.73g 12.7g 9%
Cholesterol 8mg 28mg 7%
Copper 0.013mg 0.077mg 7%
Vitamin B5 0.339mg 7%
Vitamin D 1.2µg 0.1µg 6%
Calories 105kcal 226kcal 6%
Vitamin A 73µg 20µg 6%
Starch 14.78g 6%
Vitamin D 49IU 4IU 6%
Magnesium 15mg 32mg 4%
Monounsaturated fat 2.67g 4.411g 4%
Carbs 7.4g 19.85g 4%
Vitamin B6 0.041mg 0.09mg 4%
Calcium 126mg 89mg 4%
Vitamin E 0.17mg 0.6mg 3%
Folate 9µg 19µg 3%
Choline 14.1mg 32mg 3%
Sodium 328mg 397mg 3%
Potassium 163mg 209mg 1%
Vitamin C 0.8mg 0.4mg 0%
Net carbs 7.3g 15.95g N/A
Sugar 4.78g 0.9g N/A
Vitamin B1 0.055mg 0.05mg 0%
Trans fat 0.467g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Taco
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
22%
Taco
Minerals Daily Need Coverage Score
19%
Béchamel sauce
40%
Taco

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 3.88g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 2.232g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 39)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.