Pico de gallo vs. Béchamel sauce — In-Depth Nutrition Comparison
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Important differences between pico de gallo and béchamel sauce
- Pico de gallo has less calcium.
- Béchamel sauce's daily need coverage for calcium is 13% more.
The food varieties used in the comparison are PACE, Pico De Gallo and Sauce, homemade, white, thin.
Infographic
Infographic link
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 CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -30.1% |
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 | +375% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more CarbsCarbs | +26.8% |
| Contains more OtherOther | +81.9% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
~equal in
Water
~80.66g
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B2 | 0.184mg | 14% | |
| Phosphorus | 101mg | 14% | |
| Calcium | 0mg | 126mg | 13% |
| Vitamin B12 | 0.3µg | 13% | |
| Polyunsaturated fat | 1.586g | 11% | |
| Fats | 0g | 6.73g | 10% |
| Saturated fat | 0g | 2.152g | 10% |
| Vitamin A | 73µg | 8% | |
| Protein | 0g | 3.77g | 8% |
| Vitamin B5 | 0.339mg | 7% | |
| Monounsaturated fat | 2.67g | 7% | |
| Sodium | 469mg | 328mg | 6% |
| Vitamin D | 49IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Selenium | 3.3µg | 6% | |
| Potassium | 163mg | 5% | |
| Vitamin B1 | 0.055mg | 5% | |
| Calories | 31kcal | 105kcal | 4% |
| Zinc | 0.42mg | 4% | |
| Magnesium | 15mg | 4% | |
| Vitamin C | 3.8mg | 0.8mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B6 | 0.041mg | 3% | |
| Choline | 14.1mg | 3% | |
| Iron | 0mg | 0.21mg | 3% |
| Folate | 9µg | 2% | |
| Vitamin B3 | 0.261mg | 2% | |
| Carbs | 9.38g | 7.4g | 1% |
| Vitamin E | 0.17mg | 1% | |
| Copper | 0.013mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Manganese | 0.024mg | 1% | |
| Net carbs | 9.38g | 7.3g | N/A |
| Sugar | 6.25g | 4.78g | N/A |
| Fiber | 0.1g | 0% | |
| 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% |
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
1%
15%
Minerals Daily Need Coverage Score
6%
19%
Comparison summary
Which food is lower in Cholesterol?
Pico de gallo is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 2.152g)
Which food is lower in Sugar?
Béchamel sauce is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 141mg)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)