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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.

Infographic

Béchamel sauce vs Clam 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%
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
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.
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%
Clam
9
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Clam
2
26% 2% 5% 64% 4%
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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Clam
1
21% 19% 61%
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.
Béchamel sauce Clam
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Clam 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?

ok
ok
is better in case of low diet
Béchamel sauce Clam
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
983%
Clam
Minerals Daily Need Coverage Score
19%
Béchamel sauce
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 1.964g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 874mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 27)
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.