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  6. Cheese sandwich vs. Béchamel sauce

Cheese sandwich vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are cheese sandwich and béchamel sauce different?

  • Cheese sandwich is higher than béchamel sauce in manganese, phosphorus, selenium, iron, vitamin B1, vitamin B2, vitamin B3, vitamin B6, and copper.
  • Cheese sandwich covers your daily need for manganese, 46% more than béchamel sauce.
  • Cheese sandwich contains 12 times more iron than béchamel sauce. Cheese sandwich contains 2.62mg of iron, while béchamel sauce contains 0.21mg.
  • Béchamel sauce is lower in sodium.

Crackers, wheat, sandwich, with cheese filling and Sauce, homemade, white, thin types were used in this article.

Infographic

Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +61.9%
Contains more PotassiumPotassium +87.7%
Contains more IronIron +1147.6%
Contains more CopperCopper +1130.8%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +278.2%
Contains more ManganeseManganese +4412.5%
Contains more SeleniumSelenium +636.4%
Contains less SodiumSodium -60.9%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin B1Vitamin B1 +550.9%
Contains more Vitamin B2Vitamin B2 +132.1%
Contains more Vitamin B3Vitamin B3 +1120.3%
Contains more Vitamin B5Vitamin B5 +83.5%
Contains more Vitamin B6Vitamin B6 +536.6%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +247.6%
Contains more Vitamin B12Vitamin B12 +150%

All nutrients comparison - raw data values

Nutrient Cheese sandwich Béchamel sauce DV% diff.
Polyunsaturated fat 9.166g 1.586g 51%
Manganese 1.083mg 0.024mg 46%
Phosphorus 382mg 101mg 40%
Selenium 24.3µg 3.3µg 38%
Iron 2.62mg 0.21mg 30%
Fats 25g 6.73g 28%
Vitamin B1 0.358mg 0.055mg 25%
Sodium 839mg 328mg 22%
Calories 497kcal 105kcal 20%
Monounsaturated fat 10.351g 2.67g 19%
Vitamin B2 0.427mg 0.184mg 19%
Vitamin B3 3.185mg 0.261mg 18%
Vitamin B6 0.261mg 0.041mg 17%
Carbs 58.2g 7.4g 17%
Copper 0.16mg 0.013mg 16%
Folate 64µg 9µg 14%
Protein 9.8g 3.77g 12%
Fiber 3.1g 0.1g 12%
Magnesium 54mg 15mg 9%
Saturated fat 4.129g 2.152g 9%
Calcium 204mg 126mg 8%
Vitamin B12 0.12µg 0.3µg 8%
Vitamin B5 0.622mg 0.339mg 6%
Vitamin A 21µg 73µg 6%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Potassium 306mg 163mg 4%
Zinc 0.87mg 0.42mg 4%
Choline 14.1mg 3%
Vitamin C 1.5mg 0.8mg 1%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Net carbs 55.1g 7.3g N/A
Cholesterol 7mg 8mg 0%
Sugar 4.78g N/A
Tryptophan 0.13mg 0.046mg 0%
Threonine 0.298mg 0.147mg 0%
Isoleucine 0.383mg 0.198mg 0%
Leucine 0.698mg 0.32mg 0%
Lysine 0.344mg 0.259mg 0%
Methionine 0.167mg 0.082mg 0%
Phenylalanine 0.472mg 0.157mg 0%
Valine 0.438mg 0.219mg 0%
Histidine 0.219mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
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 ProteinProtein +159.9%
Contains more FatsFats +271.5%
Contains more CarbsCarbs +686.5%
Contains more OtherOther +163.9%
Contains more WaterWater +2420.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Mono. FatMonounsaturated fat +287.7%
Contains more Poly. FatPolyunsaturated fat +477.9%
Contains less Sat. FatSaturated fat -47.9%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.