Marinara sauce vs. Béchamel sauce — In-Depth Nutrition Comparison
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Differences between Marinara sauce and Béchamel sauce
- Marinara sauce has more Vitamin B3, Vitamin E, Vitamin K, and Vitamin B6, while Béchamel sauce has more Vitamin B12, Calcium, Phosphorus, and Vitamin B2.
- Marinara sauce's daily need coverage for Vitamin B3 is 23% higher.
- Béchamel sauce contains 23 times less Vitamin K than Marinara sauce. Marinara sauce contains 13.9µg of Vitamin K, while Béchamel sauce contains 0.6µg.
- The amount of Sodium in Marinara sauce is lower.
The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Sauce, homemade, white, thin.
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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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +95.7% |
| Contains more IronIron | +271.4% |
| Contains more CopperCopper | +523.1% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +470.8% |
| Contains more CalciumCalcium | +366.7% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +148.1% |
| Contains more Vitamin EVitamin E | +1311.8% |
| Contains more Vitamin B3Vitamin B3 | +1400.8% |
| Contains more Vitamin B6Vitamin B6 | +322% |
| Contains more Vitamin KVitamin K | +2216.7% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +129.2% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more OtherOther | +15.3% |
| Contains more ProteinProtein | +167.4% |
| Contains more FatsFats | +354.7% |
~equal in
Carbs
~7.4g
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.17 g
Monounsaturated Fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated Fat:
Sat. Fat
2.152 g
Monounsaturated Fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated Fat | -92.1% |
| Contains more Mono. FatMonounsaturated Fat | +608.2% |
| Contains more Poly. FatPolyunsaturated fat | +212.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 51kcal | 105kcal |
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| Protein | 1.41g | 3.77g |
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| Fats | 1.48g | 6.73g |
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| Vitamin C | 2mg | 0.8mg |
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| Net carbs | 6.26g | 7.3g |
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| Carbs | 8.06g | 7.4g |
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| Cholesterol | 2mg | 8mg |
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| Vitamin D | 0IU | 49IU |
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| Magnesium | 18mg | 15mg |
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| Calcium | 27mg | 126mg |
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| Potassium | 319mg | 163mg |
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| Iron | 0.78mg | 0.21mg |
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| Sugar | 5.5g | 4.78g |
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| Fiber | 1.8g | 0.1g |
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| Copper | 0.081mg | 0.013mg |
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| Zinc | 0.2mg | 0.42mg |
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| Phosphorus | 34mg | 101mg |
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| Sodium | 30mg | 328mg |
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| Vitamin A | 650IU | 262IU |
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| Vitamin A | 33µg | 73µg |
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| Vitamin E | 2.4mg | 0.17mg |
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| Vitamin D | 0µg | 1.2µg |
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| Manganese | 0.137mg | 0.024mg |
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| Selenium | 1.1µg | 3.3µg |
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| Vitamin B1 | 0.024mg | 0.055mg |
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| Vitamin B2 | 0.061mg | 0.184mg |
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| Vitamin B3 | 3.917mg | 0.261mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.173mg | 0.041mg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Vitamin K | 13.9µg | 0.6µg |
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| Folate | 13µg | 9µg |
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| Choline | 13.7mg | 14.1mg |
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| Saturated Fat | 0.17g | 2.152g |
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| Monounsaturated Fat | 0.377g | 2.67g |
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| Polyunsaturated fat | 0.508g | 1.586g |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
21%
16%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Marinara sauce is lower in Saturated Fat (difference - 1.982g)
Which food is lower in Sugar?
Béchamel sauce is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.