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  6. Béchamel sauce vs. Smoked salmon

Béchamel sauce vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and smoked salmon

  • Béchamel sauce has more calcium; however, smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, copper, vitamin B6, choline, and vitamin B5.
  • Smoked salmon's daily need coverage for vitamin B12 is 123% more.
  • Béchamel sauce has 11 times more calcium than smoked salmon. Béchamel sauce has 126mg of calcium, while smoked salmon has 11mg.
  • Béchamel sauce is lower in sodium.

The food varieties used in the comparison are Sauce, homemade, white, thin and Fish, salmon, chinook, smoked.

Infographic

Béchamel sauce vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +1045.5%
Contains more ZincZinc +35.5%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +41.2%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +304.8%
Contains more CopperCopper +1669.2%
Contains more PhosphorusPhosphorus +62.4%
Contains more SeleniumSelenium +881.8%
~equal in Potassium ~175mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180.8%
Contains more Vitamin B1Vitamin B1 +139.1%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +694.1%
Contains more Vitamin DVitamin D +1325%
Contains more Vitamin B3Vitamin B3 +1708.4%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin B6Vitamin B6 +578%
Contains more Vitamin B12Vitamin B12 +986.7%
Contains more CholineCholine +531.2%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Smoked salmon DV% diff.
Vitamin B12 0.3µg 3.26µg 123%
Vitamin D 1.2µg 17.1µg 80%
Vitamin D 49IU 685IU 80%
Selenium 3.3µg 32.4µg 53%
Protein 3.77g 18.28g 29%
Vitamin B3 0.261mg 4.72mg 28%
Copper 0.013mg 0.23mg 24%
Vitamin B6 0.041mg 0.278mg 18%
Sodium 328mg 672mg 15%
Choline 14.1mg 89mg 14%
Calcium 126mg 11mg 12%
Vitamin B5 0.339mg 0.87mg 11%
Phosphorus 101mg 164mg 9%
Iron 0.21mg 0.85mg 8%
Vitamin E 0.17mg 1.35mg 8%
Saturated fat 2.152g 0.929g 6%
Vitamin B2 0.184mg 0.101mg 6%
Cholesterol 8mg 23mg 5%
Vitamin A 73µg 26µg 5%
Polyunsaturated fat 1.586g 0.995g 4%
Fats 6.73g 4.32g 4%
Vitamin B1 0.055mg 0.023mg 3%
Carbs 7.4g 0g 2%
Monounsaturated fat 2.67g 2.023g 2%
Folate 9µg 2µg 2%
Calories 105kcal 117kcal 1%
Magnesium 15mg 18mg 1%
Zinc 0.42mg 0.31mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 0g N/A
Potassium 163mg 175mg 0%
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.017mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.205mg 0%
Threonine 0.147mg 0.801mg 0%
Isoleucine 0.198mg 0.842mg 0%
Leucine 0.32mg 1.486mg 0%
Lysine 0.259mg 1.679mg 0%
Methionine 0.082mg 0.541mg 0%
Phenylalanine 0.157mg 0.714mg 0%
Valine 0.219mg 0.942mg 0%
Histidine 0.089mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +55.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12%
Contains more ProteinProtein +384.9%
Contains more OtherOther +275%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +32%
Contains more Poly. FatPolyunsaturated fat +59.4%
Contains less Sat. FatSaturated fat -56.8%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.