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  6. Béchamel sauce vs. Fish sauce

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 for 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.
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +193%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +1342.9%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +271.4%
Contains more CopperCopper +284.6%
Contains more ManganeseManganese +870.8%
Contains more SeleniumSelenium +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.
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +1725%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin B2Vitamin B2 +222.8%
Contains more Vitamin B5Vitamin B5 +187.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +786.2%
Contains more Vitamin B6Vitamin B6 +865.9%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +466.7%
~equal in Choline ~13.2mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Fish sauce DV% diff.
Sodium 328mg 7851mg 327%
Magnesium 15mg 175mg 38%
Vitamin B6 0.041mg 0.396mg 27%
Vitamin B3 0.261mg 2.313mg 13%
Phosphorus 101mg 7mg 13%
Folate 9µg 51µg 11%
Selenium 3.3µg 9.1µg 11%
Polyunsaturated fat 1.586g 0.003g 11%
Saturated fat 2.152g 0.003g 10%
Fats 6.73g 0.01g 10%
Vitamin B2 0.184mg 0.057mg 10%
Manganese 0.024mg 0.233mg 9%
Calcium 126mg 43mg 8%
Vitamin A 73µg 4µg 8%
Vitamin B12 0.3µg 0.48µg 8%
Monounsaturated fat 2.67g 0.002g 7%
Iron 0.21mg 0.78mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin B5 0.339mg 0.118mg 4%
Calories 105kcal 35kcal 4%
Vitamin B1 0.055mg 0.012mg 4%
Potassium 163mg 288mg 4%
Copper 0.013mg 0.05mg 4%
Cholesterol 8mg 0mg 3%
Protein 3.77g 5.06g 3%
Zinc 0.42mg 0.2mg 2%
Vitamin E 0.17mg 0mg 1%
Carbs 7.4g 3.64g 1%
Vitamin K 0.6µg 0µg 1%
Vitamin C 0.8mg 0.5mg 0%
Net carbs 7.3g 3.64g N/A
Sugar 4.78g 3.64g N/A
Fiber 0.1g 0g 0%
Choline 14.1mg 13.2mg 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 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
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 FatsFats +67200%
Contains more CarbsCarbs +103.3%
Contains more WaterWater +13.5%
Contains more ProteinProtein +34.2%
Contains more OtherOther +1304.2%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +133400%
Contains more Poly. FatPolyunsaturated fat +52766.7%
Contains less Sat. FatSaturated fat -99.9%

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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.