Béchamel sauce vs. Pesto — In-Depth Nutrition Comparison

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Differences between béchamel sauce and pesto

Béchamel sauce contains less vitamin K, fats, vitamin E, vitamin B2, vitamin B5, phosphorus, manganese, calcium, and protein than pesto.
Pesto's daily need coverage for vitamin K is 125% higher.
The amount of saturated fat in béchamel sauce is lower.

The food types used in this comparison are Sauce, homemade, white, thin and Sauce, pesto, ready-to-serve, refrigerated.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Béchamel sauce

Pesto

Contains less SodiumSodium	-45.6%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+213.3%
Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+243.6%
Contains more IronIron	+171.4%
Contains more CopperCopper	+515.4%
Contains more ZincZinc	+216.7%
Contains more PhosphorusPhosphorus	+170.3%
Contains more ManganeseManganese	+2341.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Béchamel sauce

Pesto

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin EVitamin E	+4176.5%
Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B2Vitamin B2	+289.7%
Contains more Vitamin B3Vitamin B3	+100.4%
Contains more Vitamin B5Vitamin B5	+401.5%
Contains more Vitamin B6Vitamin B6	+224.4%
Contains more Vitamin KVitamin K	+25083.3%
Contains more FolateFolate	+77.8%

~equal in Vitamin A ~77µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.6µg	151.1µg	125%
Omega-3 (ALA)		1.268g	79%
Monounsaturated fat	2.67g	22.155g	49%
Fats	6.73g	37.6g	47%
Vitamin E	0.17mg	7.27mg	47%
Vitamin B2	0.184mg	0.717mg	41%
Polyunsaturated fat	1.586g	6.546g	33%
Omega-6 (Linoleic acid)		4.783g	28%
Vitamin B5	0.339mg	1.7mg	27%
Phosphorus	101mg	273mg	25%
Manganese	0.024mg	0.586mg	24%
Saturated fat	2.152g	7.07g	22%
Calcium	126mg	306mg	18%
Calories	105kcal	418kcal	16%
Vitamin B12	0.3µg		13%
Protein	3.77g	9.83g	12%
Potassium	163mg	560mg	12%
Sodium	328mg	603mg	12%
Vitamin B1	0.055mg	0.17mg	10%
Magnesium	15mg	47mg	8%
Zinc	0.42mg	1.33mg	8%
Fiber	0.1g	1.8g	7%
Copper	0.013mg	0.08mg	7%
Vitamin B6	0.041mg	0.133mg	7%
Vitamin D*	49 IU		6%
Vitamin D	1.2µg		6%
Selenium	3.3µg		6%
Iron	0.21mg	0.57mg	5%
Cholesterol	8mg		3%
Choline	14.1mg		3%
Vitamin B3	0.261mg	0.523mg	2%
Folate	9µg	16µg	2%
Vitamin C	0.8mg	0mg	1%
Carbs	7.4g	10.09g	1%
Starch		2.2g	1%
Protein per 100 calories	3.6g	2.4g	N/A
Calories per 10 g protein	279kcal	425kcal	N/A
Weight per 100 calories	95g	24g	N/A
Unsaturated / Saturated Fat ratio	2	4.1	N/A
Net carbs	7.3g	8.29g	N/A
Sugar	4.78g	6.33g	N/A
Vitamin A	73µg	77µg	0%
Trans fat		0.398g	N/A
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%
Omega-3 (EPA)	0g	0.002g	N/A
Omega-3 (DPA)	0g	0.004g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.058g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.007g	N/A
Omega-6 (Eicosadienoic acid)		0.021g	N/A