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  6. Béchamel sauce vs. Fish sandwich

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

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Significant differences between béchamel sauce and fish sandwiches

  • The amount of selenium, iron, vitamin B12, vitamin B1, vitamin B3, vitamin K, manganese, and folate in fish sandwiches is higher than in béchamel sauce.
  • Fish sandwiches cover your daily selenium needs 27% more than béchamel sauce.

Specific food types used in this comparison are Sauce, homemade, white, thin and Fast foods, fish sandwich, with tartar sauce.

Infographic

Béchamel sauce vs Fish sandwich 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% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +240.5%
Contains less SodiumSodium -45.5%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +614.3%
Contains more CopperCopper +476.9%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +14.9%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +445.5%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +1116.7%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin EVitamin E +223.5%
Contains more Vitamin B1Vitamin B1 +281.8%
Contains more Vitamin B3Vitamin B3 +723.8%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin B12Vitamin B12 +126.7%
Contains more Vitamin KVitamin K +2166.7%
Contains more FolateFolate +411.1%
Contains more CholineCholine +105%
~equal in Vitamin B5 ~0.37mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Fish sandwich DV% diff.
Polyunsaturated fat 1.586g 6.257g 31%
Selenium 3.3µg 18µg 27%
Vitamin B12 0.3µg 0.68µg 16%
Iron 0.21mg 1.5mg 16%
Vitamin B1 0.055mg 0.21mg 13%
Protein 3.77g 10.29g 13%
Sodium 328mg 602mg 12%
Vitamin B3 0.261mg 2.15mg 12%
Vitamin K 0.6µg 13.6µg 11%
Manganese 0.024mg 0.264mg 10%
Fats 6.73g 12.45g 9%
Cholesterol 8mg 35mg 9%
Calcium 126mg 37mg 9%
Folate 9µg 46µg 9%
Calories 105kcal 257kcal 8%
Copper 0.013mg 0.075mg 7%
Vitamin A 73µg 6µg 7%
Carbs 7.4g 26.69g 6%
Vitamin D 1.2µg 0.2µg 5%
Vitamin D 49IU 9IU 5%
Fiber 0.1g 1g 4%
Choline 14.1mg 28.9mg 3%
Vitamin E 0.17mg 0.55mg 3%
Vitamin B2 0.184mg 0.14mg 3%
Fructose 1.47g 2%
Vitamin B6 0.041mg 0.07mg 2%
Phosphorus 101mg 116mg 2%
Magnesium 15mg 25mg 2%
Vitamin B5 0.339mg 0.37mg 1%
Vitamin C 0.8mg 1.8mg 1%
Zinc 0.42mg 0.49mg 1%
Potassium 163mg 206mg 1%
Saturated fat 2.152g 1.949g 1%
Net carbs 7.3g 25.69g N/A
Sugar 4.78g 3.53g N/A
Trans fat 0.08g N/A
Monounsaturated fat 2.67g 2.595g 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 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +66.5%
Contains more ProteinProtein +172.9%
Contains more FatsFats +85%
Contains more CarbsCarbs +260.7%
Contains more OtherOther +47.9%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Poly. FatPolyunsaturated fat +294.5%
~equal in Saturated fat ~1.949g
~equal in Monounsaturated fat ~2.595g

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.