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

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The main differences between Béchamel sauce and Fish sauce

  • Béchamel sauce is richer in Phosphorus, and Vitamin B2, yet Fish sauce is richer in Magnesium, Vitamin B6, Vitamin B3, Selenium, Folate, and Manganese.
  • Daily need coverage for Sodium from Fish sauce is 327% higher.
  • Béchamel sauce contains 717 times more Saturated Fat than Fish sauce. Béchamel sauce contains 2.152g of Saturated Fat, while Fish sauce contains 0.003g.

Food types used in this article are Sauce, homemade, white, thin and Sauce, fish, ready-to-serve.

Infographic

Béchamel sauce vs Fish sauce 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.
Contains more Calcium +193%
Contains more Phosphorus +1342.9%
Contains less Sodium -95.8%
Contains more Zinc +110%
Contains more Iron +271.4%
Contains more Magnesium +1066.7%
Contains more Potassium +76.7%
Contains more Copper +284.6%
Contains more Manganese +870.8%
Contains more Selenium +175.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains more Calcium +193%
Contains more Phosphorus +1342.9%
Contains less Sodium -95.8%
Contains more Zinc +110%
Contains more Iron +271.4%
Contains more Magnesium +1066.7%
Contains more Potassium +76.7%
Contains more Copper +284.6%
Contains more Manganese +870.8%
Contains more Selenium +175.8%

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 A +2083.3%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +222.8%
Contains more Vitamin B5 +187.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +786.2%
Contains more Vitamin B6 +865.9%
Contains more Folate +466.7%
Contains more Vitamin B12 +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin A +2083.3%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +358.3%
Contains more Vitamin B2 +222.8%
Contains more Vitamin B5 +187.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +786.2%
Contains more Vitamin B6 +865.9%
Contains more Folate +466.7%
Contains more Vitamin B12 +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +67200%
Contains more Carbs +103.3%
Contains more Water +13.5%
Contains more Protein +34.2%
Contains more Other +1304.2%
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Fats +67200%
Contains more Carbs +103.3%
Contains more Water +13.5%
Contains more Protein +34.2%
Contains more Other +1304.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +133400%
Contains more Polyunsaturated fat +52766.7%
Contains less Saturated Fat -99.9%
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +133400%
Contains more Polyunsaturated fat +52766.7%
Contains less Saturated Fat -99.9%

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 sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Fish sauce Opinion
Net carbs 7.3g 3.64g Béchamel sauce
Protein 3.77g 5.06g Fish sauce
Fats 6.73g 0.01g Béchamel sauce
Carbs 7.4g 3.64g Béchamel sauce
Calories 105kcal 35kcal Béchamel sauce
Sugar 4.78g 3.64g Fish sauce
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 43mg Béchamel sauce
Iron 0.21mg 0.78mg Fish sauce
Magnesium 15mg 175mg Fish sauce
Phosphorus 101mg 7mg Béchamel sauce
Potassium 163mg 288mg Fish sauce
Sodium 328mg 7851mg Béchamel sauce
Zinc 0.42mg 0.2mg Béchamel sauce
Copper 0.013mg 0.05mg Fish sauce
Manganese 0.024mg 0.233mg Fish sauce
Selenium 3.3µg 9.1µg Fish sauce
Vitamin A 262IU 12IU Béchamel sauce
Vitamin A RAE 73µg 4µg Béchamel sauce
Vitamin E 0.17mg 0mg Béchamel sauce
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 0.5mg Béchamel sauce
Vitamin B1 0.055mg 0.012mg Béchamel sauce
Vitamin B2 0.184mg 0.057mg Béchamel sauce
Vitamin B3 0.261mg 2.313mg Fish sauce
Vitamin B5 0.339mg 0.118mg Béchamel sauce
Vitamin B6 0.041mg 0.396mg Fish sauce
Folate 9µg 51µg Fish sauce
Vitamin B12 0.3µg 0.48µg Fish sauce
Vitamin K 0.6µg 0µg Béchamel sauce
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 8mg 0mg Fish sauce
Saturated Fat 2.152g 0.003g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - EPA 0g 0.001g Fish sauce
Monounsaturated Fat 2.67g 0.002g Béchamel sauce
Polyunsaturated fat 1.586g 0.003g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Fish sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
22%
Fish sauce
Minerals Daily Need Coverage Score
19%
Béchamel sauce
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 1.14g)
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 2.149g)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 7523mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.