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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
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
Saturated fat:
Sat. Fat
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
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% |
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 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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 |
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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
48%
15%
Minerals Daily Need Coverage Score
87%
19%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Swiss cheese contains less Sodium (difference - 141mg)
Which food is richer in minerals?
Swiss cheese is relatively richer in minerals
Which food is richer in vitamins?
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 16.075g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $3.6)