Pesto vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between pesto and béchamel sauce

Béchamel sauce contains less vitamin K, vitamin E, vitamin B2, vitamin B5, vitamin A, phosphorus, manganese, and calcium than pesto.
Pesto's daily need coverage for vitamin K is 125% higher.
Béchamel sauce contains 43 times less vitamin E than pesto. Pesto contains 7.27mg of vitamin E, while béchamel sauce contains 0.17mg.
The amount of saturated fat in béchamel sauce is lower.

The food types used in this comparison are Sauce, pesto, ready-to-serve, refrigerated 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.

Pesto

Béchamel sauce

Contains more MagnesiumMagnesium	+213.3%
Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+243.6%
Contains more IronIron	+171.4%
Contains more CopperCopper	+515.4%
Contains more ZincZinc	+216.7%
Contains more PhosphorusPhosphorus	+170.3%
Contains more ManganeseManganese	+2341.7%

Contains less SodiumSodium

-45.6%

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.

Pesto

Béchamel sauce

Contains more Vitamin EVitamin E	+4176.5%
Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B2Vitamin B2	+289.7%
Contains more Vitamin B3Vitamin B3	+100.4%
Contains more Vitamin B5Vitamin B5	+401.5%
Contains more Vitamin B6Vitamin B6	+224.4%
Contains more Vitamin KVitamin K	+25083.3%
Contains more FolateFolate	+77.8%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~73µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	151.1µg	0.6µg	125%
Monounsaturated fat	22.155g	2.67g	49%
Fats	37.6g	6.73g	47%
Vitamin E	7.27mg	0.17mg	47%
Vitamin B2	0.717mg	0.184mg	41%
Polyunsaturated fat	6.546g	1.586g	33%
Vitamin B5	1.7mg	0.339mg	27%
Phosphorus	273mg	101mg	25%
Manganese	0.586mg	0.024mg	24%
Saturated fat	7.07g	2.152g	22%
Calcium	306mg	126mg	18%
Calories	418kcal	105kcal	16%
Vitamin B12		0.3µg	13%
Protein	9.83g	3.77g	12%
Potassium	560mg	163mg	12%
Sodium	603mg	328mg	12%
Vitamin B1	0.17mg	0.055mg	10%
Magnesium	47mg	15mg	8%
Zinc	1.33mg	0.42mg	8%
Fiber	1.8g	0.1g	7%
Copper	0.08mg	0.013mg	7%
Vitamin B6	0.133mg	0.041mg	7%
Vitamin D*		49 IU	6%
Vitamin D		1.2µg	6%
Selenium		3.3µg	6%
Iron	0.57mg	0.21mg	5%
Cholesterol		8mg	3%
Choline		14.1mg	3%
Vitamin B3	0.523mg	0.261mg	2%
Folate	16µg	9µg	2%
Vitamin C	0mg	0.8mg	1%
Carbs	10.09g	7.4g	1%
Starch	2.2g		1%
Protein per 100 calories	2.4g	3.6g	N/A
Calories per 10 g protein	425kcal	279kcal	N/A
Weight per 100 calories	24g	95g	N/A
Unsaturated / Saturated Fat ratio	4.1	2	N/A
Net carbs	8.29g	7.3g	N/A
Sugar	6.33g	4.78g	N/A
Vitamin A	77µg	73µg	0%
Trans fat	0.398g		N/A
Tryptophan		0.046mg	0%
Threonine		0.147mg	0%
Isoleucine		0.198mg	0%
Leucine		0.32mg	0%
Lysine		0.259mg	0%
Methionine		0.082mg	0%
Phenylalanine		0.157mg	0%
Valine		0.219mg	0%
Histidine		0.089mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - ALA	1.268g		N/A
Omega-3 - DPA	0.004g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.002g		N/A
Omega-6 - Gamma-linoleic acid	0.058g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.007g		N/A
Omega-6 - Eicosadienoic acid	0.021g		N/A
Omega-6 - Linoleic acid	4.783g		N/A