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Feta vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between feta and béchamel sauce

  • Feta is richer than béchamel sauce in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium.
  • Daily need coverage for saturated fat for feta is 64% higher.
  • Feta contains 11 times more cholesterol than béchamel sauce. Feta contains 89mg of cholesterol, while béchamel sauce contains 8mg.

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

Infographic

Feta 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.
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +26.7%
Contains more CalciumCalcium +291.3%
Contains more IronIron +209.5%
Contains more CopperCopper +146.2%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +233.7%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +354.5%
Contains more PotassiumPotassium +162.9%
Contains less SodiumSodium -64.2%

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.
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +71.2%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +358.7%
Contains more Vitamin B3Vitamin B3 +279.7%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B6Vitamin B6 +934.1%
Contains more Vitamin B12Vitamin B12 +463.3%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +255.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +200%
~equal in Vitamin E ~0.17mg
~equal in Choline ~14.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +276.9%
Contains more FatsFats +216.2%
Contains more OtherOther +261.1%
Contains more CarbsCarbs +80.9%
Contains more WaterWater +46.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +73.1%
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +168.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta 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 Feta Béchamel sauce DV% diff.
Saturated fat 14.946g 2.152g 58%
Vitamin B12 1.69µg 0.3µg 58%
Vitamin B2 0.844mg 0.184mg 51%
Calcium 493mg 126mg 37%
Phosphorus 337mg 101mg 34%
Vitamin B6 0.424mg 0.041mg 29%
Cholesterol 89mg 8mg 27%
Sodium 917mg 328mg 26%
Zinc 2.88mg 0.42mg 22%
Fats 21.28g 6.73g 22%
Selenium 15µg 3.3µg 21%
Protein 14.21g 3.77g 21%
Vitamin B5 0.967mg 0.339mg 13%
Vitamin B1 0.154mg 0.055mg 8%
Calories 264kcal 105kcal 8%
Polyunsaturated fat 0.591g 1.586g 7%
Vitamin A 125µg 73µg 6%
Iron 0.65mg 0.21mg 6%
Folate 32µg 9µg 6%
Monounsaturated fat 4.623g 2.67g 5%
Vitamin B3 0.991mg 0.261mg 5%
Vitamin D 16IU 49IU 4%
Vitamin D 0.4µg 1.2µg 4%
Potassium 62mg 163mg 3%
Copper 0.032mg 0.013mg 2%
Vitamin C 0mg 0.8mg 1%
Vitamin K 1.8µg 0.6µg 1%
Carbs 4.09g 7.4g 1%
Magnesium 19mg 15mg 1%
Net carbs 4.09g 7.3g N/A
Sugar 4.09g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin E 0.18mg 0.17mg 0%
Manganese 0.028mg 0.024mg 0%
Choline 15.4mg 14.1mg 0%
Tryptophan 0.2mg 0.046mg 0%
Threonine 0.637mg 0.147mg 0%
Isoleucine 0.803mg 0.198mg 0%
Leucine 1.395mg 0.32mg 0%
Lysine 1.219mg 0.259mg 0%
Methionine 0.368mg 0.082mg 0%
Phenylalanine 0.675mg 0.157mg 0%
Valine 1.065mg 0.219mg 0%
Histidine 0.397mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
15%
Béchamel sauce
Minerals Daily Need Coverage Score
63%
Feta
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 0.69g)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 81mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 589mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 12.794g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.5)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.