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 vitamin A; however, béchamel sauce is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium.
- Salsa covers your daily need for iron, 25% more than béchamel sauce.
- Salsa has 7 times more copper than béchamel sauce. While salsa has 0.096mg of copper, béchamel sauce has only 0.013mg.
- Salsa has less saturated fat.
These are the specific foods used in this comparison USDA Commodity, salsa and Sauce, homemade, white, thin.
Infographic
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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 B3Vitamin B3 | +313.8% |
| Contains more Vitamin B6Vitamin B6 | +263.4% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin AVitamin A | +160.7% |
| Contains more Vitamin B2Vitamin B2 | +513.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.21mg | 25% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin B2 | 0.03mg | 0.184mg | 12% |
| Calcium | 12mg | 126mg | 11% |
| Phosphorus | 30mg | 101mg | 10% |
| Fats | 0.2g | 6.73g | 10% |
| Polyunsaturated fat | 0.107g | 1.586g | 10% |
| Saturated fat | 0.029g | 2.152g | 10% |
| Copper | 0.096mg | 0.013mg | 9% |
| Vitamin B6 | 0.149mg | 0.041mg | 8% |
| Monounsaturated fat | 0.016g | 2.67g | 7% |
| Vitamin B5 | 0.339mg | 7% | |
| Vitamin D | 49IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Vitamin B3 | 1.08mg | 0.261mg | 5% |
| Vitamin A | 28µg | 73µg | 5% |
| Selenium | 0.4µg | 3.3µg | 5% |
| Fiber | 1.4g | 0.1g | 5% |
| Protein | 1.5g | 3.77g | 5% |
| Sodium | 430mg | 328mg | 4% |
| Vitamin C | 4mg | 0.8mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Choline | 14.1mg | 3% | |
| Calories | 36kcal | 105kcal | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Potassium | 270mg | 163mg | 3% |
| Zinc | 0.17mg | 0.42mg | 2% |
| Manganese | 0.024mg | 1% | |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Net carbs | 5.6g | 7.3g | N/A |
| Carbs | 7g | 7.4g | 0% |
| Magnesium | 16mg | 15mg | 0% |
| Sugar | 4.78g | N/A | |
| Vitamin B1 | 0.05mg | 0.055mg | 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% |
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% |
