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  6. Swiss cheese vs. Béchamel sauce

Swiss cheese vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and béchamel sauce

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2; however, béchamel sauce is higher in vitamin D.
  • Swiss cheese covers your daily vitamin B12 needs 115% more than béchamel sauce.
  • Béchamel sauce contains 12 times less cholesterol than Swiss cheese. Swiss cheese contains 93mg of cholesterol, while béchamel sauce contains 8mg.

Food varieties used in this article are Cheese, swiss and Sauce, homemade, white, thin.

Infographic

Swiss cheese vs Béchamel sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +606.3%
Contains more CopperCopper +261.5%
Contains more ZincZinc +940.5%
Contains more PhosphorusPhosphorus +468.3%
Contains less SodiumSodium -43%
Contains more SeleniumSelenium +809.1%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +61.5%
~equal in Manganese ~0.024mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin AVitamin A +294.5%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B6Vitamin B6 +73.2%
Contains more Vitamin B12Vitamin B12 +920%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +307.8%
~equal in Vitamin B5 ~0.339mg
~equal in Folate ~9µg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Béchamel sauce DV% diff.
Vitamin B12 3.06µg 0.3µg 115%
Calcium 890mg 126mg 76%
Saturated fat 18.227g 2.152g 73%
Phosphorus 574mg 101mg 68%
Selenium 30µg 3.3µg 49%
Protein 26.96g 3.77g 46%
Fats 30.99g 6.73g 37%
Zinc 4.37mg 0.42mg 36%
Cholesterol 93mg 8mg 28%
Vitamin A 288µg 73µg 24%
Calories 393kcal 105kcal 14%
Monounsaturated fat 8.046g 2.67g 13%
Vitamin B2 0.302mg 0.184mg 9%
Sodium 187mg 328mg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Copper 0.047mg 0.013mg 4%
Magnesium 33mg 15mg 4%
Vitamin B1 0.011mg 0.055mg 4%
Potassium 72mg 163mg 3%
Vitamin E 0.6mg 0.17mg 3%
Vitamin B6 0.071mg 0.041mg 2%
Polyunsaturated fat 1.341g 1.586g 2%
Carbs 1.44g 7.4g 2%
Vitamin K 1.4µg 0.6µg 1%
Vitamin C 0mg 0.8mg 1%
Iron 0.13mg 0.21mg 1%
Vitamin B3 0.064mg 0.261mg 1%
Net carbs 1.44g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.026mg 0.024mg 0%
Vitamin B5 0.353mg 0.339mg 0%
Trans fat 0.987g N/A
Folate 10µg 9µg 0%
Choline 15.5mg 14.1mg 0%
Tryptophan 0.401mg 0.046mg 0%
Threonine 1.038mg 0.147mg 0%
Isoleucine 1.537mg 0.198mg 0%
Leucine 2.959mg 0.32mg 0%
Lysine 2.585mg 0.259mg 0%
Methionine 0.784mg 0.082mg 0%
Phenylalanine 1.662mg 0.157mg 0%
Valine 2.139mg 0.219mg 0%
Histidine 1.065mg 0.089mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 ProteinProtein +615.1%
Contains more FatsFats +360.5%
Contains more OtherOther +106.9%
Contains more CarbsCarbs +413.9%
Contains more WaterWater +114.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Mono. FatMonounsaturated fat +201.3%
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +18.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.