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  6. Béchamel sauce vs. Cod liver oil

Béchamel sauce vs. Cod liver oil — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and cod liver oil

  • Béchamel sauce is richer in phosphorus, vitamin B2, calcium, vitamin B12, and vitamin B5, yet cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 1995% higher.
  • Cod liver oil contains less sodium.

Food types used in this article are Sauce, homemade, white, thin and Fish oil, cod liver.

Infographic

Béchamel sauce vs Cod liver oil 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 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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8%
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 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
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 Vitamin AVitamin A +40995.9%
Contains more Vitamin DVitamin D +20733.3%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cod liver oil DV% diff.
Vitamin A 73µg 30000µg 3325%
Vitamin D 49 IU 10000 IU 1244%
Vitamin D 1.2µg 250µg 1244%
Cholesterol 8mg 570mg 187%
Fats 6.73g 100g 143%
Polyunsaturated fat 1.586g 22.541g 140%
Monounsaturated fat 2.67g 46.711g 110%
Saturated fat 2.152g 22.608g 93%
Calories 105kcal 902kcal 40%
Phosphorus 101mg 0mg 14%
Sodium 328mg 0mg 14%
Vitamin B2 0.184mg 0mg 14%
Calcium 126mg 0mg 13%
Vitamin B12 0.3µg 0µg 13%
Protein 3.77g 0g 8%
Vitamin B5 0.339mg 0mg 7%
Selenium 3.3µg 0µg 6%
Potassium 163mg 0mg 5%
Vitamin B1 0.055mg 5%
Magnesium 15mg 0mg 4%
Zinc 0.42mg 0mg 4%
Iron 0.21mg 0mg 3%
Vitamin B6 0.041mg 0mg 3%
Choline 14.1mg 3%
Carbs 7.4g 0g 2%
Vitamin B3 0.261mg 0mg 2%
Folate 9µg 0µg 2%
Vitamin C 0.8mg 0mg 1%
Copper 0.013mg 0mg 1%
Vitamin E 0.17mg 1%
Manganese 0.024mg 0mg 1%
Vitamin K 0.6µg 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 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g 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
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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1649.5%
Contains more Poly. FatPolyunsaturated fat +1321.2%

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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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.