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  6. Béchamel sauce vs. Tomato sauce

Béchamel sauce vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between Béchamel sauce and Tomato sauce

  • Béchamel sauce has more Vitamin B12, Calcium, Phosphorus, Vitamin B2, and Vitamin D, however, Tomato sauce has more Copper, Iron, and Vitamin E .
  • Béchamel sauce's daily need coverage for Sodium is 14% more.
  • Tomato sauce is lower in Saturated Fat.

The food varieties used in the comparison are Sauce, homemade, white, thin and Tomato sauce, canned, no salt added.

Infographic

Béchamel sauce vs Tomato sauce 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.
Béchamel sauce
Béchamel sauce
4
:
5
Tomato sauce
Tomato sauce
Contains more Calcium +800%
Contains more Phosphorus +274.1%
Contains more Zinc +90.9%
Contains more Selenium +450%
Contains more Iron +357.1%
Contains more Potassium +82.2%
Contains less Sodium -96.6%
Contains more Copper +784.6%
Contains more Manganese +370.8%
Equal in Magnesium - 15
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +800%
Contains more Phosphorus +274.1%
Contains more Zinc +90.9%
Contains more Selenium +450%
Contains more Iron +357.1%
Contains more Potassium +82.2%
Contains less Sodium -96.6%
Contains more Copper +784.6%
Contains more Manganese +370.8%
Equal in Magnesium - 15

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.
Béchamel sauce
Béchamel sauce
5
:
6
Tomato sauce
Tomato sauce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +183.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66%
Contains more Vitamin E +747.1%
Contains more Vitamin C +775%
Contains more Vitamin B3 +279.7%
Contains more Vitamin B6 +139%
Contains more Vitamin K +366.7%
Equal in Vitamin B5 - 0.309
Equal in Folate - 9
Béchamel sauce
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%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +129.2%
Contains more Vitamin B2 +183.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +66%
Contains more Vitamin E +747.1%
Contains more Vitamin C +775%
Contains more Vitamin B3 +279.7%
Contains more Vitamin B6 +139%
Contains more Vitamin K +366.7%
Equal in Vitamin B5 - 0.309
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Tomato sauce
Tomato sauce
Contains more Protein +214.2%
Contains more Fats +2143.3%
Contains more Carbs +39.4%
Contains more Water +13.2%
Contains more Other +32.6%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +214.2%
Contains more Fats +2143.3%
Contains more Carbs +39.4%
Contains more Water +13.2%
Contains more Other +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Tomato sauce
Tomato sauce
Contains more Monounsaturated Fat +5968.2%
Contains more Polyunsaturated fat +1210.7%
Contains less Saturated Fat -98.1%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +5968.2%
Contains more Polyunsaturated fat +1210.7%
Contains less Saturated Fat -98.1%

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Tomato sauce Opinion
Net carbs 7.3g 3.81g Béchamel sauce
Protein 3.77g 1.2g Béchamel sauce
Fats 6.73g 0.3g Béchamel sauce
Carbs 7.4g 5.31g Béchamel sauce
Calories 105kcal 24kcal Béchamel sauce
Fructose 1.67g Tomato sauce
Sugar 4.78g 3.56g Tomato sauce
Fiber 0.1g 1.5g Tomato sauce
Calcium 126mg 14mg Béchamel sauce
Iron 0.21mg 0.96mg Tomato sauce
Magnesium 15mg 15mg
Phosphorus 101mg 27mg Béchamel sauce
Potassium 163mg 297mg Tomato sauce
Sodium 328mg 11mg Tomato sauce
Zinc 0.42mg 0.22mg Béchamel sauce
Copper 0.013mg 0.115mg Tomato sauce
Manganese 0.024mg 0.113mg Tomato sauce
Selenium 3.3µg 0.6µg Béchamel sauce
Vitamin A 262IU 435IU Tomato sauce
Vitamin A RAE 73µg 22µg Béchamel sauce
Vitamin E 0.17mg 1.44mg Tomato sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 7mg Tomato sauce
Vitamin B1 0.055mg 0.024mg Béchamel sauce
Vitamin B2 0.184mg 0.065mg Béchamel sauce
Vitamin B3 0.261mg 0.991mg Tomato sauce
Vitamin B5 0.339mg 0.309mg Béchamel sauce
Vitamin B6 0.041mg 0.098mg Tomato sauce
Folate 9µg 9µg
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 2.8µg Tomato sauce
Tryptophan 0.046mg 0.009mg Béchamel sauce
Threonine 0.147mg 0.037mg Béchamel sauce
Isoleucine 0.198mg 0.025mg Béchamel sauce
Leucine 0.32mg 0.034mg Béchamel sauce
Lysine 0.259mg 0.037mg Béchamel sauce
Methionine 0.082mg 0.008mg Béchamel sauce
Phenylalanine 0.157mg 0.036mg Béchamel sauce
Valine 0.219mg 0.025mg Béchamel sauce
Histidine 0.089mg 0.02mg Béchamel sauce
Cholesterol 8mg 0mg Tomato sauce
Saturated Fat 2.152g 0.041g Tomato sauce
Monounsaturated Fat 2.67g 0.044g Béchamel sauce
Polyunsaturated fat 1.586g 0.121g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
14%
Tomato sauce
Minerals Daily Need Coverage Score
19%
Béchamel sauce
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 317mg)
Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 2.111g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 31)
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.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.