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Béchamel sauce vs. Fish oil — In-Depth Nutrition Comparison

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How are béchamel sauce and fish oil different?

  • Béchamel sauce is higher in phosphorus, vitamin B2, calcium, vitamin B12, vitamin A, and vitamin B5; however, fish oil is richer in vitamin D.
  • Daily need coverage for cholesterol for fish oil is 234% higher.
  • Fish oil has less sodium.

Sauce, homemade, white, thin and Fish oil, sardine are the varieties used in this article.

Infographic

Béchamel sauce vs Fish oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +591.7%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1385.9%

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
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1167.5%
Contains more Poly. FatPolyunsaturated fat +1909.3%

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 Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Fish oil DV% diff.
Cholesterol 8mg 710mg 234%
Polyunsaturated fat 1.586g 31.867g 202%
Fats 6.73g 100g 143%
Saturated fat 2.152g 29.892g 126%
Monounsaturated fat 2.67g 33.841g 78%
Calories 105kcal 902kcal 40%
Vitamin D 1.2µg 8.3µg 36%
Vitamin D 49IU 332IU 35%
Vitamin B2 0.184mg 0mg 14%
Phosphorus 101mg 0mg 14%
Sodium 328mg 0mg 14%
Calcium 126mg 0mg 13%
Vitamin B12 0.3µg 0µg 13%
Protein 3.77g 0g 8%
Vitamin A 73µg 0µg 8%
Vitamin B5 0.339mg 0mg 7%
Selenium 3.3µg 0µg 6%
Vitamin B1 0.055mg 0mg 5%
Potassium 163mg 0mg 5%
Zinc 0.42mg 0mg 4%
Magnesium 15mg 0mg 4%
Choline 14.1mg 3%
Vitamin B6 0.041mg 0mg 3%
Iron 0.21mg 0mg 3%
Folate 9µg 0µg 2%
Carbs 7.4g 0g 2%
Vitamin B3 0.261mg 0mg 2%
Vitamin K 0.6µg 1%
Manganese 0.024mg 0mg 1%
Copper 0.013mg 0mg 1%
Vitamin E 0.17mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g N/A
Fiber 0.1g 0g 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0g 10.137g N/A
Omega-3 - DHA 0g 10.656g N/A
Omega-3 - DPA 0g 1.973g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Fish oil
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
10%
Fish oil
Minerals Daily Need Coverage Score
19%
Béchamel sauce
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 702mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 27.74g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.