Monterey Jack vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between Monterey Jack and Béchamel sauce
- The amount of Calcium, Phosphorus, Zinc, Vitamin B12, Selenium, Vitamin B2, and Vitamin A RAE in Monterey Jack is higher than in Béchamel sauce.
- Monterey Jack covers your daily Saturated Fat needs 85% more than Béchamel sauce.
- Béchamel sauce has 11 times less Cholesterol than Monterey Jack. Monterey Jack has 89mg of Cholesterol, while Béchamel sauce has 8mg.
Specific food types used in this comparison are Cheese, monterey 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
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Calcium
+492.1%
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Iron
+242.9%
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Magnesium
+80%
Contains
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Phosphorus
+339.6%
Contains
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Zinc
+614.3%
Contains
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Copper
+146.2%
Contains
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Selenium
+339.4%
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Potassium
+101.2%
Contains
less
Sodium
-45.3%
Contains
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Manganese
+118.2%
Contains
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Calcium
+492.1%
Contains
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Iron
+242.9%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+339.6%
Contains
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Zinc
+614.3%
Contains
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Copper
+146.2%
Contains
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Selenium
+339.4%
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Potassium
+101.2%
Contains
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Sodium
-45.3%
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Manganese
+118.2%
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.
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Contains
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Vitamin A
+193.5%
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Vitamin E
+52.9%
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Vitamin B2
+112%
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Vitamin B6
+92.7%
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Folate
+100%
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Vitamin B12
+176.7%
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Vitamin K
+316.7%
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Vitamin D
+100%
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Vitamin C
+∞%
Contains
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Vitamin B1
+266.7%
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Vitamin B3
+180.6%
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Vitamin B5
+61.4%
Contains
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Vitamin A
+193.5%
Contains
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Vitamin E
+52.9%
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Vitamin B2
+112%
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Vitamin B6
+92.7%
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Folate
+100%
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Vitamin B12
+176.7%
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Vitamin K
+316.7%
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Vitamin D
+100%
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Vitamin C
+∞%
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Vitamin B1
+266.7%
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Vitamin B3
+180.6%
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Vitamin B5
+61.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+549.3%
Contains
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Fats
+349.9%
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Other
+146.5%
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Carbs
+988.2%
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Water
+96.7%
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Protein
+549.3%
Contains
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Fats
+349.9%
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Other
+146.5%
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Carbs
+988.2%
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Water
+96.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+227.8%
Contains
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Saturated Fat
-88.7%
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Polyunsaturated fat
+76.4%
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Contains
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Monounsaturated Fat
+227.8%
Contains
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Saturated Fat
-88.7%
Contains
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Polyunsaturated fat
+76.4%
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 7.3g |
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| Protein | 24.48g | 3.77g |
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| Fats | 30.28g | 6.73g |
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| Carbs | 0.68g | 7.4g |
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| Calories | 373kcal | 105kcal |
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| Sugar | 0.5g | 4.78g |
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| Fiber | 0g | 0.1g |
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| Calcium | 746mg | 126mg |
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| Iron | 0.72mg | 0.21mg |
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| Magnesium | 27mg | 15mg |
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| Phosphorus | 444mg | 101mg |
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| Potassium | 81mg | 163mg |
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| Sodium | 600mg | 328mg |
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| Zinc | 3mg | 0.42mg |
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| Copper | 0.032mg | 0.013mg |
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| Manganese | 0.011mg | 0.024mg |
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| Selenium | 14.5µg | 3.3µg |
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| Vitamin A | 769IU | 262IU |
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| Vitamin A RAE | 198µg | 73µg |
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| Vitamin E | 0.26mg | 0.17mg |
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| Vitamin D | 22IU | 49IU |
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| Vitamin D | 0.6µg | 1.2µg |
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| Vitamin C | 0mg | 0.8mg |
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| Vitamin B1 | 0.015mg | 0.055mg |
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| Vitamin B2 | 0.39mg | 0.184mg |
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| Vitamin B3 | 0.093mg | 0.261mg |
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| Vitamin B5 | 0.21mg | 0.339mg |
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| Vitamin B6 | 0.079mg | 0.041mg |
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| Folate | 18µg | 9µg |
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| Vitamin B12 | 0.83µg | 0.3µg |
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| Vitamin K | 2.5µg | 0.6µg |
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| Tryptophan | 0.315mg | 0.046mg |
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| Threonine | 0.871mg | 0.147mg |
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| Isoleucine | 1.519mg | 0.198mg |
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| Leucine | 2.344mg | 0.32mg |
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| Lysine | 2.037mg | 0.259mg |
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| Methionine | 0.641mg | 0.082mg |
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| Phenylalanine | 1.289mg | 0.157mg |
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| Valine | 1.635mg | 0.219mg |
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| Histidine | 0.859mg | 0.089mg |
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| Cholesterol | 89mg | 8mg |
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| Saturated Fat | 19.066g | 2.152g |
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| Monounsaturated Fat | 8.751g | 2.67g |
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| Polyunsaturated fat | 0.899g | 1.586g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
16%
Minerals Daily Need Coverage Score
72%
19%
Comparison summary
Which food is richer in minerals?
Monterey Jack is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 272mg)
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 81mg)
Which food is lower in Saturated Fat?
Béchamel sauce is lower in Saturated Fat (difference - 16.914g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $4)
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.