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  6. Béchamel sauce vs. Salmon raw

Béchamel sauce vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between béchamel sauce and salmon raw

  • Béchamel sauce contains less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, vitamin B2, vitamin B1, and phosphorus than salmon raw.
  • Salmon raw's daily need coverage for vitamin B12 is 120% higher.
  • The amount of cholesterol in béchamel sauce is lower.

The food types used in this comparison are Sauce, homemade, white, thin and Fish, salmon, Atlantic, wild, raw.

Infographic

Béchamel sauce vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +950%
Contains more ManganeseManganese +50%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +281%
Contains more CopperCopper +1823.1%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -86.6%
Contains more SeleniumSelenium +1006.1%

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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +508.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +310.9%
Contains more Vitamin B2Vitamin B2 +106.5%
Contains more Vitamin B3Vitamin B3 +2911.5%
Contains more Vitamin B5Vitamin B5 +390.9%
Contains more Vitamin B6Vitamin B6 +1895.1%
Contains more Vitamin B12Vitamin B12 +960%
Contains more FolateFolate +177.8%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Salmon raw DV% diff.
Vitamin B12 0.3µg 3.18µg 120%
Vitamin B6 0.041mg 0.818mg 60%
Selenium 3.3µg 36.5µg 60%
Vitamin B3 0.261mg 7.86mg 47%
Protein 3.77g 19.84g 32%
Vitamin B5 0.339mg 1.664mg 27%
Copper 0.013mg 0.25mg 26%
Cholesterol 8mg 55mg 16%
Vitamin B2 0.184mg 0.38mg 15%
Phosphorus 101mg 200mg 14%
Vitamin B1 0.055mg 0.226mg 14%
Sodium 328mg 44mg 12%
Calcium 126mg 12mg 11%
Potassium 163mg 490mg 10%
Vitamin A 73µg 12µg 7%
Iron 0.21mg 0.8mg 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Polyunsaturated fat 1.586g 2.539g 6%
Saturated fat 2.152g 0.981g 5%
Folate 9µg 25µg 4%
Magnesium 15mg 29mg 3%
Choline 14.1mg 3%
Calories 105kcal 142kcal 2%
Carbs 7.4g 0g 2%
Zinc 0.42mg 0.64mg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.8mg 0mg 1%
Monounsaturated fat 2.67g 2.103g 1%
Fats 6.73g 6.34g 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.016mg 0%
Tryptophan 0.046mg 0.222mg 0%
Threonine 0.147mg 0.87mg 0%
Isoleucine 0.198mg 0.914mg 0%
Leucine 0.32mg 1.613mg 0%
Lysine 0.259mg 1.822mg 0%
Methionine 0.082mg 0.587mg 0%
Phenylalanine 0.157mg 0.775mg 0%
Valine 0.219mg 1.022mg 0%
Histidine 0.089mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.8%
Contains more ProteinProtein +426.3%
Contains more OtherOther +269.4%
~equal in Fats ~6.34g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +27%
Contains less Sat. FatSaturated fat -54.4%
Contains more Poly. FatPolyunsaturated fat +60.1%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.