Béchamel sauce vs. Clam — In-Depth Nutrition Comparison
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The main differences between béchamel sauce and clam
- Clam is richer than béchamel sauce in vitamin B12, selenium, copper, manganese, phosphorus, iron, vitamin C, and zinc.
- Daily need coverage for vitamin B12 for clam is 4108% higher.
- Béchamel sauce contains less sodium.
Food types used in this article are Sauce, homemade, white, thin and Mollusks, clam, mixed species, cooked, moist heat.
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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 CalciumCalcium | +37% |
| Contains less SodiumSodium | -72.7% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +285.3% |
| Contains more IronIron | +1238.1% |
| Contains more CopperCopper | +5192.3% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +234.7% |
| Contains more ManganeseManganese | +4066.7% |
| Contains more SeleniumSelenium | +1839.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2662.5% |
| Contains more Vitamin AVitamin A | +134.2% |
| Contains more Vitamin B1Vitamin B1 | +172.7% |
| Contains more Vitamin B2Vitamin B2 | +131.5% |
| Contains more Vitamin B3Vitamin B3 | +1185.1% |
| Contains more Vitamin B5Vitamin B5 | +100.6% |
| Contains more Vitamin B6Vitamin B6 | +168.3% |
| Contains more Vitamin B12Vitamin B12 | +32863.3% |
| Contains more FolateFolate | +222.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +245.1% |
| Contains more CarbsCarbs | +44.2% |
| Contains more WaterWater | +26.7% |
| Contains more ProteinProtein | +577.7% |
| Contains more OtherOther | +159% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +1452.3% |
| Contains more Poly. FatPolyunsaturated fat | +187.3% |
| Contains less Sat. FatSaturated fat | -91.3% |
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 Saturated fat |
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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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.3µg | 98.89µg | 4108% |
| Selenium | 3.3µg | 64µg | 110% |
| Copper | 0.013mg | 0.688mg | 75% |
| Protein | 3.77g | 25.55g | 44% |
| Manganese | 0.024mg | 1mg | 42% |
| Sodium | 328mg | 1202mg | 38% |
| Phosphorus | 101mg | 338mg | 34% |
| Iron | 0.21mg | 2.81mg | 33% |
| Vitamin C | 0.8mg | 22.1mg | 24% |
| Zinc | 0.42mg | 2.73mg | 21% |
| Cholesterol | 8mg | 67mg | 20% |
| Vitamin B3 | 0.261mg | 3.354mg | 19% |
| Vitamin B2 | 0.184mg | 0.426mg | 19% |
| Potassium | 163mg | 628mg | 14% |
| Vitamin A | 73µg | 171µg | 11% |
| Saturated fat | 2.152g | 0.188g | 9% |
| Vitamin B1 | 0.055mg | 0.15mg | 8% |
| Vitamin B5 | 0.339mg | 0.68mg | 7% |
| Polyunsaturated fat | 1.586g | 0.552g | 7% |
| Fats | 6.73g | 1.95g | 7% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 49IU | 6% | |
| Monounsaturated fat | 2.67g | 0.172g | 6% |
| Vitamin B6 | 0.041mg | 0.11mg | 5% |
| Folate | 9µg | 29µg | 5% |
| Choline | 14.1mg | 3% | |
| Calcium | 126mg | 92mg | 3% |
| Calories | 105kcal | 148kcal | 2% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Magnesium | 15mg | 18mg | 1% |
| Carbs | 7.4g | 5.13g | 1% |
| Net carbs | 7.3g | 5.13g | N/A |
| Sugar | 4.78g | N/A | |
| Fiber | 0.1g | 0g | 0% |
| Tryptophan | 0.046mg | 0.286mg | 0% |
| Threonine | 0.147mg | 1.099mg | 0% |
| Isoleucine | 0.198mg | 1.112mg | 0% |
| Leucine | 0.32mg | 1.798mg | 0% |
| Lysine | 0.259mg | 1.909mg | 0% |
| Methionine | 0.082mg | 0.576mg | 0% |
| Phenylalanine | 0.157mg | 0.915mg | 0% |
| Valine | 0.219mg | 1.116mg | 0% |
| Histidine | 0.089mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | 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
15%
983%
Minerals Daily Need Coverage Score
19%
129%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 1.964g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 874mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
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The foods are relatively equal in price ($)