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Cheese vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between cheese and béchamel sauce

  • Cheese is richer than béchamel sauce in calcium, phosphorus, selenium, vitamin B12, zinc, vitamin A, and vitamin B2.
  • Daily need coverage for saturated fat for cheese is 84% higher.
  • Cheese contains 12 times more cholesterol than béchamel sauce. Cheese contains 99mg of cholesterol, while béchamel sauce contains 8mg.

Food types used in this article are Cheese, cheddar and Sauce, homemade, white, thin.

Infographic

Cheese vs Béchamel sauce 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.
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +80%
Contains more CalciumCalcium +463.5%
Contains more CopperCopper +130.8%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +350.5%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +763.6%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +50%
Contains less SodiumSodium -49.8%

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.
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +352.1%
Contains more Vitamin EVitamin E +317.6%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +61%
Contains more Vitamin B12Vitamin B12 +266.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +200%
Contains more CholineCholine +17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B3Vitamin B3 +342.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +506.6%
Contains more FatsFats +394.9%
Contains more OtherOther +157.6%
Contains more CarbsCarbs +139.5%
Contains more WaterWater +117.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +246.3%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Béchamel sauce DV% diff.
Saturated fat 18.867g 2.152g 76%
Calcium 710mg 126mg 58%
Phosphorus 455mg 101mg 51%
Selenium 28.5µg 3.3µg 46%
Fats 33.31g 6.73g 41%
Protein 22.87g 3.77g 38%
Vitamin B12 1.1µg 0.3µg 33%
Cholesterol 99mg 8mg 30%
Zinc 3.64mg 0.42mg 29%
Vitamin A 330µg 73µg 29%
Vitamin B2 0.428mg 0.184mg 19%
Monounsaturated fat 9.246g 2.67g 16%
Calories 404kcal 105kcal 15%
Sodium 653mg 328mg 14%
Folate 27µg 9µg 5%
Vitamin E 0.71mg 0.17mg 4%
Magnesium 27mg 15mg 3%
Vitamin D 24IU 49IU 3%
Potassium 76mg 163mg 3%
Vitamin D 0.6µg 1.2µg 3%
Vitamin B1 0.029mg 0.055mg 2%
Vitamin B6 0.066mg 0.041mg 2%
Copper 0.03mg 0.013mg 2%
Vitamin K 2.4µg 0.6µg 2%
Vitamin C 0mg 0.8mg 1%
Iron 0.14mg 0.21mg 1%
Vitamin B3 0.059mg 0.261mg 1%
Vitamin B5 0.41mg 0.339mg 1%
Polyunsaturated fat 1.421g 1.586g 1%
Carbs 3.09g 7.4g 1%
Net carbs 3.09g 7.3g N/A
Sugar 0.48g 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.027mg 0.024mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 14.1mg 0%
Tryptophan 0.547mg 0.046mg 0%
Threonine 1.044mg 0.147mg 0%
Isoleucine 1.206mg 0.198mg 0%
Leucine 1.939mg 0.32mg 0%
Lysine 1.025mg 0.259mg 0%
Methionine 0.547mg 0.082mg 0%
Phenylalanine 1.074mg 0.157mg 0%
Valine 1.404mg 0.219mg 0%
Histidine 0.547mg 0.089mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Béchamel sauce
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
35%
Cheese
15%
Béchamel sauce
Minerals Daily Need Coverage Score
79%
Cheese
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 4.3g)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 91mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 16.715g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.