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  6. Béchamel sauce vs. Cod

Béchamel sauce vs. Cod — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and cod

  • Béchamel sauce has more calcium; however, cod is richer in vitamin B5, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Cod covers your daily vitamin B5 needs 3053% more than béchamel sauce.
  • Cod has 16 times less saturated fat than béchamel sauce. Béchamel sauce has 2.152g of saturated fat, while cod has 0.131g.

Specific food types used in this comparison are Sauce, homemade, white, thin and Fish, cod, Atlantic, raw.

Infographic

Béchamel sauce vs Cod 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.
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%
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +687.5%
Contains more ManganeseManganese +60%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +81%
Contains more CopperCopper +115.4%
Contains more PhosphorusPhosphorus +101%
Contains less SodiumSodium -83.5%
Contains more SeleniumSelenium +903%
~equal in Zinc ~0.45mg

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +508.3%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B2Vitamin B2 +183.1%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B3Vitamin B3 +690.4%
Contains more Vitamin B5Vitamin B5 +45032.7%
Contains more Vitamin B6Vitamin B6 +497.6%
Contains more Vitamin B12Vitamin B12 +203.3%
Contains more CholineCholine +362.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cod DV% diff.
Vitamin B5 0.339mg 153mg 3053%
Selenium 3.3µg 33.1µg 54%
Protein 3.77g 17.81g 28%
Vitamin B12 0.3µg 0.91µg 25%
Vitamin B6 0.041mg 0.245mg 16%
Phosphorus 101mg 203mg 15%
Cholesterol 8mg 43mg 12%
Sodium 328mg 54mg 12%
Vitamin B3 0.261mg 2.063mg 11%
Calcium 126mg 16mg 11%
Vitamin B2 0.184mg 0.065mg 9%
Choline 14.1mg 65.2mg 9%
Polyunsaturated fat 1.586g 0.231g 9%
Saturated fat 2.152g 0.131g 9%
Fats 6.73g 0.67g 9%
Potassium 163mg 413mg 7%
Vitamin A 73µg 12µg 7%
Monounsaturated fat 2.67g 0.094g 6%
Magnesium 15mg 32mg 4%
Vitamin E 0.17mg 0.64mg 3%
Iron 0.21mg 0.38mg 2%
Copper 0.013mg 0.028mg 2%
Vitamin D 1.2µg 0.9µg 2%
Vitamin D 49IU 36IU 2%
Carbs 7.4g 0g 2%
Vitamin B1 0.055mg 0.076mg 2%
Folate 9µg 7µg 1%
Calories 105kcal 82kcal 1%
Vitamin C 0.8mg 1mg 0%
Net carbs 7.3g 0g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Zinc 0.42mg 0.45mg 0%
Manganese 0.024mg 0.015mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.199mg 0%
Threonine 0.147mg 0.781mg 0%
Isoleucine 0.198mg 0.821mg 0%
Leucine 0.32mg 1.447mg 0%
Lysine 0.259mg 1.635mg 0%
Methionine 0.082mg 0.527mg 0%
Phenylalanine 0.157mg 0.695mg 0%
Valine 0.219mg 0.917mg 0%
Histidine 0.089mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +904.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +380%
Contains more ProteinProtein +372.4%
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +2740.4%
Contains more Poly. FatPolyunsaturated fat +586.6%
Contains less Sat. FatSaturated fat -93.9%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.