Salsa vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between Salsa and Béchamel sauce
- Salsa has more Iron, Copper, Vitamin B6, and Fiber, however, Béchamel sauce is higher in Vitamin B12, Vitamin B2, Calcium, Phosphorus, and Selenium.
- Salsa covers your daily need of Iron 25% more than Béchamel sauce.
- Salsa has 14 times more Fiber than Béchamel sauce. While Salsa has 1.4g of Fiber, Béchamel sauce has only 0.1g.
- Salsa has less Saturated Fat.
These are the specific foods used in this comparison USDA Commodity, salsa 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 PotassiumPotassium | +65.6% |
| Contains more IronIron | +966.7% |
| Contains more CopperCopper | +638.5% |
| Contains more CalciumCalcium | +950% |
| Contains more ZincZinc | +147.1% |
| Contains more PhosphorusPhosphorus | +236.7% |
| Contains less SodiumSodium | -23.7% |
| Contains more SeleniumSelenium | +725% |
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 | +400% |
| Contains more Vitamin AVitamin A | +109.9% |
| Contains more Vitamin B3Vitamin B3 | +313.8% |
| Contains more Vitamin B6Vitamin B6 | +263.4% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin B2Vitamin B2 | +513.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more WaterWater | +11.2% |
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +3265% |
~equal in
Carbs
~7.4g
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 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 | -98.7% |
| Contains more Mono. FatMonounsaturated Fat | +16587.5% |
| Contains more Poly. FatPolyunsaturated fat | +1382.2% |
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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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 | 36kcal | 105kcal |
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| Protein | 1.5g | 3.77g |
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| Fats | 0.2g | 6.73g |
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| Vitamin C | 4mg | 0.8mg |
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| Net carbs | 5.6g | 7.3g |
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| Carbs | 7g | 7.4g |
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| Cholesterol | 0mg | 8mg |
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| Vitamin D | 49IU |
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| Magnesium | 16mg | 15mg |
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| Calcium | 12mg | 126mg |
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| Potassium | 270mg | 163mg |
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| Iron | 2.24mg | 0.21mg |
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| Sugar | 4.78g |
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| Fiber | 1.4g | 0.1g |
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| Copper | 0.096mg | 0.013mg |
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| Zinc | 0.17mg | 0.42mg |
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| Phosphorus | 30mg | 101mg |
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| Sodium | 430mg | 328mg |
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| Vitamin A | 550IU | 262IU |
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| Vitamin A | 28µg | 73µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 1.2µg |
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| Manganese | 0.024mg |
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| Selenium | 0.4µg | 3.3µg |
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| Vitamin B1 | 0.05mg | 0.055mg |
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| Vitamin B2 | 0.03mg | 0.184mg |
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| Vitamin B3 | 1.08mg | 0.261mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.149mg | 0.041mg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Vitamin K | 0.6µg |
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| Folate | 19µg | 9µg |
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| Choline | 14.1mg |
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| Saturated Fat | 0.029g | 2.152g |
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| Monounsaturated Fat | 0.016g | 2.67g |
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| Polyunsaturated fat | 0.107g | 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
10%
16%
Minerals Daily Need Coverage Score
23%
19%
Comparison summary
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 2.123g)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 102mg)
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?
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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.