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  6. Béchamel sauce vs. Pacific saury raw

Béchamel sauce vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between béchamel sauce and pacific saury raw?

  • Béchamel sauce is higher in vitamin B2, yet pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin B3, manganese, and choline.
  • Pacific saury raw's daily need coverage for vitamin B12 is 71% more.
  • Béchamel sauce has 18 times more saturated fat than pacific saury raw. While béchamel sauce has 2.152g of saturated fat, pacific saury raw has only 0.118g.

We used Sauce, homemade, white, thin and Fish, pike, northern, raw types in this article.

Infographic

Béchamel sauce vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +121.1%
Contains more MagnesiumMagnesium +106.7%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +161.9%
Contains more CopperCopper +292.3%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +281.8%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +247.6%
Contains more Vitamin B2Vitamin B2 +192.1%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +375%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +108.3%
Contains more Vitamin B3Vitamin B3 +781.2%
Contains more Vitamin B5Vitamin B5 +121.2%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +566.7%
Contains more FolateFolate +66.7%
Contains more CholineCholine +361%
~equal in Vitamin B1 ~0.058mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +875.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.4%
Contains more ProteinProtein +410.9%
~equal in Water ~78.92g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1600.6%
Contains more Poly. FatPolyunsaturated fat +685.1%
Contains less Sat. FatSaturated fat -94.5%

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 Pacific saury raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pacific saury raw DV% diff.
Vitamin B12 0.3µg 2µg 71%
Protein 3.77g 19.26g 31%
Phosphorus 101mg 220mg 17%
Selenium 3.3µg 12.6µg 17%
Sodium 328mg 39mg 13%
Vitamin B3 0.261mg 2.3mg 13%
Cholesterol 8mg 39mg 10%
Choline 14.1mg 65mg 9%
Polyunsaturated fat 1.586g 0.202g 9%
Vitamin B2 0.184mg 0.063mg 9%
Manganese 0.024mg 0.24mg 9%
Saturated fat 2.152g 0.118g 9%
Fats 6.73g 0.69g 9%
Vitamin B5 0.339mg 0.75mg 8%
Calcium 126mg 57mg 7%
Vitamin D 1.2µg 2.5µg 7%
Monounsaturated fat 2.67g 0.157g 6%
Vitamin A 73µg 21µg 6%
Vitamin D 49IU 99IU 6%
Vitamin B6 0.041mg 0.117mg 6%
Copper 0.013mg 0.051mg 4%
Iron 0.21mg 0.55mg 4%
Magnesium 15mg 31mg 4%
Vitamin C 0.8mg 3.8mg 3%
Potassium 163mg 259mg 3%
Zinc 0.42mg 0.67mg 2%
Folate 9µg 15µg 2%
Carbs 7.4g 0g 2%
Calories 105kcal 88kcal 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Vitamin E 0.17mg 0.2mg 0%
Vitamin B1 0.055mg 0.058mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.216mg 0%
Threonine 0.147mg 0.844mg 0%
Isoleucine 0.198mg 0.887mg 0%
Leucine 0.32mg 1.565mg 0%
Lysine 0.259mg 1.768mg 0%
Methionine 0.082mg 0.57mg 0%
Phenylalanine 0.157mg 0.752mg 0%
Valine 0.219mg 0.992mg 0%
Histidine 0.089mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
19%
Béchamel sauce
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 2.034g)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 31mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.