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  6. Béchamel sauce vs. Rainbow trout

Béchamel sauce vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between béchamel sauce and rainbow trout

  • Béchamel sauce has less vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, vitamin B6, phosphorus, and vitamin E.
  • Rainbow trout covers your daily vitamin B12 needs 167% more than béchamel sauce.
  • Rainbow trout contains 6 times less sodium than béchamel sauce. Béchamel sauce contains 328mg of sodium, while rainbow trout contains 51mg.

Food varieties used in this article are Sauce, homemade, white, thin and Fish, trout, rainbow, farmed, raw.

Infographic

Béchamel sauce vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +404%
Contains more ManganeseManganese +118.2%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +47.6%
Contains more CopperCopper +253.8%
Contains more PhosphorusPhosphorus +123.8%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +615.2%
~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%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +262.5%
Contains more Vitamin AVitamin A +15.1%
Contains more Vitamin EVitamin E +1276.5%
Contains more Vitamin DVitamin D +1225%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B3Vitamin B3 +2033%
Contains more Vitamin B5Vitamin B5 +391.7%
Contains more Vitamin B6Vitamin B6 +729.3%
Contains more Vitamin B12Vitamin B12 +1333.3%
Contains more FolateFolate +22.2%
Contains more CholineCholine +361%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Rainbow trout DV% diff.
Vitamin B12 0.3µg 4.3µg 167%
Vitamin D 1.2µg 15.9µg 74%
Vitamin D 49IU 635IU 73%
Selenium 3.3µg 23.6µg 37%
Vitamin B3 0.261mg 5.567mg 33%
Protein 3.77g 19.94g 32%
Vitamin B5 0.339mg 1.667mg 27%
Vitamin B6 0.041mg 0.34mg 23%
Phosphorus 101mg 226mg 18%
Cholesterol 8mg 59mg 17%
Vitamin E 0.17mg 2.34mg 14%
Sodium 328mg 51mg 12%
Calcium 126mg 25mg 10%
Choline 14.1mg 65mg 9%
Vitamin B2 0.184mg 0.09mg 7%
Potassium 163mg 377mg 6%
Vitamin B1 0.055mg 0.12mg 5%
Copper 0.013mg 0.046mg 4%
Saturated fat 2.152g 1.383g 3%
Monounsaturated fat 2.67g 1.979g 2%
Calories 105kcal 141kcal 2%
Magnesium 15mg 25mg 2%
Carbs 7.4g 0g 2%
Vitamin C 0.8mg 2.9mg 2%
Manganese 0.024mg 0.011mg 1%
Vitamin A 73µg 84µg 1%
Iron 0.21mg 0.31mg 1%
Folate 9µg 11µg 1%
Fats 6.73g 6.18g 1%
Polyunsaturated fat 1.586g 1.507g 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Zinc 0.42mg 0.45mg 0%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.046mg 0.234mg 0%
Threonine 0.147mg 0.915mg 0%
Isoleucine 0.198mg 0.962mg 0%
Leucine 0.32mg 1.696mg 0%
Lysine 0.259mg 1.916mg 0%
Methionine 0.082mg 0.618mg 0%
Phenylalanine 0.157mg 0.815mg 0%
Valine 0.219mg 1.075mg 0%
Histidine 0.089mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1700%
Contains more ProteinProtein +428.9%
~equal in Fats ~6.18g
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +34.9%
Contains less Sat. FatSaturated fat -35.7%
~equal in Polyunsaturated fat ~1.507g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.