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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.

Infographic

Salsa vs Béchamel sauce 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 Iron +966.7%
Contains more Potassium +65.6%
Contains more Copper +638.5%
Contains more Calcium +950%
Contains more Phosphorus +236.7%
Contains less Sodium -23.7%
Contains more Zinc +147.1%
Contains more Selenium +725%
Equal in Magnesium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +966.7%
Contains more Potassium +65.6%
Contains more Copper +638.5%
Contains more Calcium +950%
Contains more Phosphorus +236.7%
Contains less Sodium -23.7%
Contains more Zinc +147.1%
Contains more Selenium +725%
Equal in Magnesium - 15

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.
Salsa
5
:
Contains more Vitamin A +109.9%
Contains more Vitamin C +400%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +263.4%
Contains more Folate +111.1%
Contains more Vitamin B2 +513.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin A +109.9%
Contains more Vitamin C +400%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +263.4%
Contains more Folate +111.1%
Contains more Vitamin B2 +513.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.2%
Contains more Other +11.1%
Contains more Protein +151.3%
Contains more Fats +3265%
Equal in Carbs - 7.4
Equal in Other - 1.44
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more Water +11.2%
Contains more Other +11.1%
Contains more Protein +151.3%
Contains more Fats +3265%
Equal in Carbs - 7.4
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +16587.5%
Contains more Polyunsaturated fat +1382.2%
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +16587.5%
Contains more Polyunsaturated 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.
Salsa Béchamel sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Béchamel sauce Opinion
Net carbs 5.6g 7.3g Béchamel sauce
Protein 1.5g 3.77g Béchamel sauce
Fats 0.2g 6.73g Béchamel sauce
Carbs 7g 7.4g Béchamel sauce
Calories 36kcal 105kcal Béchamel sauce
Sugar 4.78g Salsa
Fiber 1.4g 0.1g Salsa
Calcium 12mg 126mg Béchamel sauce
Iron 2.24mg 0.21mg Salsa
Magnesium 16mg 15mg Salsa
Phosphorus 30mg 101mg Béchamel sauce
Potassium 270mg 163mg Salsa
Sodium 430mg 328mg Béchamel sauce
Zinc 0.17mg 0.42mg Béchamel sauce
Copper 0.096mg 0.013mg Salsa
Manganese 0.024mg Béchamel sauce
Selenium 0.4µg 3.3µg Béchamel sauce
Vitamin A 550IU 262IU Salsa
Vitamin A RAE 28µg 73µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU Béchamel sauce
Vitamin D 1.2µg Béchamel sauce
Vitamin C 4mg 0.8mg Salsa
Vitamin B1 0.05mg 0.055mg Béchamel sauce
Vitamin B2 0.03mg 0.184mg Béchamel sauce
Vitamin B3 1.08mg 0.261mg Salsa
Vitamin B5 0.339mg Béchamel sauce
Vitamin B6 0.149mg 0.041mg Salsa
Folate 19µg 9µg Salsa
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 0mg 8mg Salsa
Saturated Fat 0.029g 2.152g Salsa
Monounsaturated Fat 0.016g 2.67g Béchamel sauce
Polyunsaturated fat 0.107g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
11%
Salsa
16%
Béchamel sauce
Minerals Daily Need Coverage Score
23%
Salsa
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 2.123g)
Which food contains less Sodium?
Béchamel sauce
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?
?
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.