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  6. Cottage cheese vs. Béchamel sauce

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

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What are the differences between Cottage cheese and Béchamel sauce?

  • Cottage cheese is higher in Selenium, Phosphorus, and Vitamin B12, yet Béchamel sauce is higher in Vitamin D, Monounsaturated Fat, and Polyunsaturated fat.
  • Cottage cheese's daily need coverage for Selenium is 12% more.
  • Cottage cheese has 2 times more Phosphorus than Béchamel sauce. While Cottage cheese has 159mg of Phosphorus, Béchamel sauce has only 101mg.
  • The amount of Sugar in Cottage cheese is lower.

We used Cheese, cottage, creamed, large or small curd and Sauce, homemade, white, thin types in this article.

Infographic

Cottage cheese vs Béchamel 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.
Cottage cheese
Cottage cheese
3
:
7
Béchamel sauce
Béchamel sauce
Contains more Phosphorus +57.4%
Contains more Copper +123.1%
Contains more Selenium +193.9%
Contains more Calcium +51.8%
Contains more Iron +200%
Contains more Magnesium +87.5%
Contains more Potassium +56.7%
Contains more Manganese +1100%
Equal in Sodium - 328
Equal in Zinc - 0.42
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Phosphorus +57.4%
Contains more Copper +123.1%
Contains more Selenium +193.9%
Contains more Calcium +51.8%
Contains more Iron +200%
Contains more Magnesium +87.5%
Contains more Potassium +56.7%
Contains more Manganese +1100%
Equal in Sodium - 328
Equal in Zinc - 0.42

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.
Cottage cheese
Cottage cheese
4
:
8
Béchamel sauce
Béchamel sauce
Contains more Vitamin B5 +64.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +43.3%
Contains more Vitamin A +87.1%
Contains more Vitamin E +112.5%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +163.6%
Contains more Vitamin K +∞%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
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%
Contains more Vitamin B5 +64.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +43.3%
Contains more Vitamin A +87.1%
Contains more Vitamin E +112.5%
Contains more Vitamin D +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +163.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Protein +195%
Contains more Fats +56.5%
Contains more Carbs +118.9%
Equal in Water - 80.66
Equal in Other - 1.44
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
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
Contains more Protein +195%
Contains more Fats +56.5%
Contains more Carbs +118.9%
Equal in Water - 80.66
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +243.2%
Contains more Polyunsaturated fat +1189.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +243.2%
Contains more Polyunsaturated fat +1189.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Béchamel sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Béchamel sauce Opinion
Net carbs 3.38g 7.3g Béchamel sauce
Protein 11.12g 3.77g Cottage cheese
Fats 4.3g 6.73g Béchamel sauce
Carbs 3.38g 7.4g Béchamel sauce
Calories 98kcal 105kcal Béchamel sauce
Sugar 2.67g 4.78g Cottage cheese
Fiber 0g 0.1g Béchamel sauce
Calcium 83mg 126mg Béchamel sauce
Iron 0.07mg 0.21mg Béchamel sauce
Magnesium 8mg 15mg Béchamel sauce
Phosphorus 159mg 101mg Cottage cheese
Potassium 104mg 163mg Béchamel sauce
Sodium 364mg 328mg Béchamel sauce
Zinc 0.4mg 0.42mg Béchamel sauce
Copper 0.029mg 0.013mg Cottage cheese
Manganese 0.002mg 0.024mg Béchamel sauce
Selenium 9.7µg 3.3µg Cottage cheese
Vitamin A 140IU 262IU Béchamel sauce
Vitamin A RAE 37µg 73µg Béchamel sauce
Vitamin E 0.08mg 0.17mg Béchamel sauce
Vitamin D 3IU 49IU Béchamel sauce
Vitamin D 0.1µg 1.2µg Béchamel sauce
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.027mg 0.055mg Béchamel sauce
Vitamin B2 0.163mg 0.184mg Béchamel sauce
Vitamin B3 0.099mg 0.261mg Béchamel sauce
Vitamin B5 0.557mg 0.339mg Cottage cheese
Vitamin B6 0.046mg 0.041mg Cottage cheese
Folate 12µg 9µg Cottage cheese
Vitamin B12 0.43µg 0.3µg Cottage cheese
Vitamin K 0µg 0.6µg Béchamel sauce
Tryptophan 0.147mg 0.046mg Cottage cheese
Threonine 0.5mg 0.147mg Cottage cheese
Isoleucine 0.591mg 0.198mg Cottage cheese
Leucine 1.116mg 0.32mg Cottage cheese
Lysine 0.934mg 0.259mg Cottage cheese
Methionine 0.269mg 0.082mg Cottage cheese
Phenylalanine 0.577mg 0.157mg Cottage cheese
Valine 0.748mg 0.219mg Cottage cheese
Histidine 0.326mg 0.089mg Cottage cheese
Cholesterol 17mg 8mg Béchamel sauce
Saturated Fat 1.718g 2.152g Cottage cheese
Monounsaturated Fat 0.778g 2.67g Béchamel sauce
Polyunsaturated fat 0.123g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Béchamel 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
14%
Cottage cheese
16%
Béchamel sauce
Minerals Daily Need Coverage Score
23%
Cottage cheese
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.434g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 10)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
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.

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.