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Béchamel sauce vs. Surimi — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and surimi

  • Béchamel sauce is richer in vitamin B2, calcium, and vitamin B5, yet surimi is richer in vitamin B12, selenium, phosphorus, and magnesium.
  • Daily need coverage for vitamin B12 for surimi is 54% higher.
  • Béchamel sauce contains 14 times more calcium than surimi. Béchamel sauce contains 126mg of calcium, while surimi contains 9mg.
  • Surimi contains less saturated fat.

Food types used in this article are Sauce, homemade, white, thin and Fish, surimi.

Infographic

Béchamel sauce vs Surimi 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.
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%
Surimi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +45.5%
Contains more ZincZinc +27.3%
Contains more ManganeseManganese +118.2%
Contains more MagnesiumMagnesium +186.7%
Contains more IronIron +23.8%
Contains more CopperCopper +146.2%
Contains more PhosphorusPhosphorus +179.2%
Contains less SodiumSodium -56.4%
Contains more SeleniumSelenium +751.5%

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.
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%
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +776.2%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin B5Vitamin B5 +384.3%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B12Vitamin B12 +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +647.8%
Contains more OtherOther +97.3%
Contains more ProteinProtein +302.7%
~equal in Carbs ~6.85g
~equal in Water ~76.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +1691.9%
Contains more Poly. FatPolyunsaturated fat +258%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Surimi DV% diff.
Vitamin B12 0.3µg 1.6µg 54%
Selenium 3.3µg 28.1µg 45%
Phosphorus 101mg 282mg 26%
Protein 3.77g 15.18g 23%
Vitamin B2 0.184mg 0.021mg 13%
Calcium 126mg 9mg 12%
Fats 6.73g 0.9g 9%
Saturated fat 2.152g 0.191g 9%
Sodium 328mg 143mg 8%
Polyunsaturated fat 1.586g 0.443g 8%
Magnesium 15mg 43mg 7%
Cholesterol 8mg 30mg 7%
Vitamin A 73µg 20µg 6%
Vitamin D 49IU 6%
Monounsaturated fat 2.67g 0.149g 6%
Vitamin D 1.2µg 6%
Vitamin B5 0.339mg 0.07mg 5%
Vitamin E 0.17mg 0.63mg 3%
Vitamin B1 0.055mg 0.02mg 3%
Choline 14.1mg 3%
Folate 9µg 2µg 2%
Copper 0.013mg 0.032mg 2%
Potassium 163mg 112mg 2%
Manganese 0.024mg 0.011mg 1%
Zinc 0.42mg 0.33mg 1%
Iron 0.21mg 0.26mg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin B6 0.041mg 0.03mg 1%
Calories 105kcal 99kcal 0%
Carbs 7.4g 6.85g 0%
Net carbs 7.3g 6.85g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Vitamin B3 0.261mg 0.22mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.092mg 0%
Threonine 0.147mg 0.734mg 0%
Isoleucine 0.198mg 0.709mg 0%
Leucine 0.32mg 1.202mg 0%
Lysine 0.259mg 1.387mg 0%
Methionine 0.082mg 0.515mg 0%
Phenylalanine 0.157mg 0.595mg 0%
Valine 0.219mg 0.77mg 0%
Histidine 0.089mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Béchamel sauce
19%
Surimi
Minerals Daily Need Coverage Score
19%
Béchamel sauce
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 1.961g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 22mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 50)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $4)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
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.

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.