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  6. Fish sauce vs. Béchamel sauce

Fish sauce vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between Fish sauce and Béchamel sauce

  • Fish sauce is richer in Magnesium, Vitamin B6, Vitamin B3, Selenium, Folate, and Manganese, yet Béchamel sauce is richer in Phosphorus, and Vitamin B2.
  • Daily need coverage for Sodium from Fish sauce is 327% higher.
  • Fish sauce contains 12 times more Magnesium than Béchamel sauce. Fish sauce contains 175mg of Magnesium, while Béchamel sauce contains 15mg.
  • Béchamel sauce contains less Sodium.

Food types used in this article are Sauce, fish, ready-to-serve and Sauce, homemade, white, thin.

Infographic

Fish sauce 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.
Fish sauce
Fish sauce
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +271.4%
Contains more Magnesium +1066.7%
Contains more Potassium +76.7%
Contains more Copper +284.6%
Contains more Manganese +870.8%
Contains more Selenium +175.8%
Contains more Calcium +193%
Contains more Phosphorus +1342.9%
Contains less Sodium -95.8%
Contains more Zinc +110%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +271.4%
Contains more Magnesium +1066.7%
Contains more Potassium +76.7%
Contains more Copper +284.6%
Contains more Manganese +870.8%
Contains more Selenium +175.8%
Contains more Calcium +193%
Contains more Phosphorus +1342.9%
Contains less Sodium -95.8%
Contains more Zinc +110%

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.
Fish sauce
Fish sauce
4
:
8
Béchamel sauce
Béchamel sauce
Contains more Vitamin B3 +786.2%
Contains more Vitamin B6 +865.9%
Contains more Folate +466.7%
Contains more Vitamin B12 +60%
Contains more Vitamin A +2083.3%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +222.8%
Contains more Vitamin B5 +187.3%
Contains more Vitamin K +∞%
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Béchamel sauce
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 B3 +786.2%
Contains more Vitamin B6 +865.9%
Contains more Folate +466.7%
Contains more Vitamin B12 +60%
Contains more Vitamin A +2083.3%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +222.8%
Contains more Vitamin B5 +187.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sauce
Fish sauce
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Protein +34.2%
Contains more Other +1304.2%
Contains more Fats +67200%
Contains more Carbs +103.3%
Contains more Water +13.5%
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Béchamel sauce
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 Protein +34.2%
Contains more Other +1304.2%
Contains more Fats +67200%
Contains more Carbs +103.3%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sauce
Fish sauce
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +133400%
Contains more Polyunsaturated fat +52766.7%
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +133400%
Contains more Polyunsaturated fat +52766.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sauce Béchamel sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish sauce Béchamel sauce Opinion
Net carbs 3.64g 7.3g Béchamel sauce
Protein 5.06g 3.77g Fish sauce
Fats 0.01g 6.73g Béchamel sauce
Carbs 3.64g 7.4g Béchamel sauce
Calories 35kcal 105kcal Béchamel sauce
Sugar 3.64g 4.78g Fish sauce
Fiber 0g 0.1g Béchamel sauce
Calcium 43mg 126mg Béchamel sauce
Iron 0.78mg 0.21mg Fish sauce
Magnesium 175mg 15mg Fish sauce
Phosphorus 7mg 101mg Béchamel sauce
Potassium 288mg 163mg Fish sauce
Sodium 7851mg 328mg Béchamel sauce
Zinc 0.2mg 0.42mg Béchamel sauce
Copper 0.05mg 0.013mg Fish sauce
Manganese 0.233mg 0.024mg Fish sauce
Selenium 9.1µg 3.3µg Fish sauce
Vitamin A 12IU 262IU Béchamel sauce
Vitamin A RAE 4µg 73µg Béchamel sauce
Vitamin E 0mg 0.17mg Béchamel sauce
Vitamin D 0IU 49IU Béchamel sauce
Vitamin D 0µg 1.2µg Béchamel sauce
Vitamin C 0.5mg 0.8mg Béchamel sauce
Vitamin B1 0.012mg 0.055mg Béchamel sauce
Vitamin B2 0.057mg 0.184mg Béchamel sauce
Vitamin B3 2.313mg 0.261mg Fish sauce
Vitamin B5 0.118mg 0.339mg Béchamel sauce
Vitamin B6 0.396mg 0.041mg Fish sauce
Folate 51µg 9µg Fish sauce
Vitamin B12 0.48µg 0.3µg Fish sauce
Vitamin K 0µg 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 Fish sauce
Saturated Fat 0.003g 2.152g Fish sauce
Omega-3 - DHA 0.002g 0g Fish sauce
Omega-3 - EPA 0.001g 0g Fish sauce
Monounsaturated Fat 0.002g 2.67g Béchamel sauce
Polyunsaturated fat 0.003g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Fish sauce
16%
Béchamel sauce
Minerals Daily Need Coverage Score
132%
Fish sauce
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 1.14g)
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 2.149g)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 7523mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.