Béchamel sauce vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between béchamel sauce and swordfish?
- Béchamel sauce is richer in calcium, yet swordfish is richer in selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and choline.
- Swordfish's daily need coverage for selenium is 119% higher.
- Béchamel sauce has 21 times more calcium than swordfish. Béchamel sauce has 126mg of calcium, while swordfish has 6mg.
- Béchamel sauce contains less cholesterol.
We used Sauce, homemade, white, thin and Fish, swordfish, cooked, dry heat types in this comparison.
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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.
| Contains more CalciumCalcium | +2000% |
| Contains more ManganeseManganese | +84.6% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +206.1% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +253.8% |
| Contains more ZincZinc | +85.7% |
| Contains more PhosphorusPhosphorus | +201% |
| Contains less SodiumSodium | -70.4% |
| Contains more SeleniumSelenium | +1975.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +69.8% |
| Contains more Vitamin B2Vitamin B2 | +192.1% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin EVitamin E | +1317.6% |
| Contains more Vitamin DVitamin D | +1283.3% |
| Contains more Vitamin B1Vitamin B1 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +3445.6% |
| Contains more Vitamin B5Vitamin B5 | +23% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
| Contains more Vitamin B12Vitamin B12 | +440% |
| Contains more CholineCholine | +449.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.3µg | 68.5µg | 119% |
| Vitamin D | 49IU | 666IU | 77% |
| Vitamin D | 1.2µg | 16.6µg | 77% |
| Vitamin B3 | 0.261mg | 9.254mg | 56% |
| Vitamin B12 | 0.3µg | 1.62µg | 55% |
| Vitamin B6 | 0.041mg | 0.615mg | 44% |
| Protein | 3.77g | 23.45g | 39% |
| Phosphorus | 101mg | 304mg | 29% |
| Cholesterol | 8mg | 78mg | 23% |
| Vitamin E | 0.17mg | 2.41mg | 15% |
| Calcium | 126mg | 6mg | 12% |
| Choline | 14.1mg | 77.5mg | 12% |
| Sodium | 328mg | 97mg | 10% |
| Potassium | 163mg | 499mg | 10% |
| Vitamin B2 | 0.184mg | 0.063mg | 9% |
| Magnesium | 15mg | 35mg | 5% |
| Copper | 0.013mg | 0.046mg | 4% |
| Vitamin B1 | 0.055mg | 0.089mg | 3% |
| Calories | 105kcal | 172kcal | 3% |
| Vitamin A | 73µg | 43µg | 3% |
| Zinc | 0.42mg | 0.78mg | 3% |
| Iron | 0.21mg | 0.45mg | 3% |
| Vitamin B5 | 0.339mg | 0.417mg | 2% |
| Fats | 6.73g | 7.93g | 2% |
| Folate | 9µg | 2µg | 2% |
| Monounsaturated fat | 2.67g | 3.544g | 2% |
| Carbs | 7.4g | 0g | 2% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Saturated fat | 2.152g | 1.911g | 1% |
| Polyunsaturated fat | 1.586g | 1.368g | 1% |
| Net carbs | 7.3g | 0g | N/A |
| Sugar | 4.78g | 0g | N/A |
| Fiber | 0.1g | 0g | 0% |
| Manganese | 0.024mg | 0.013mg | 0% |
| Vitamin K | 0.6µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.046mg | 0.265mg | 0% |
| Threonine | 0.147mg | 1.035mg | 0% |
| Isoleucine | 0.198mg | 1.088mg | 0% |
| Leucine | 0.32mg | 1.919mg | 0% |
| Lysine | 0.259mg | 2.168mg | 0% |
| Methionine | 0.082mg | 0.699mg | 0% |
| Phenylalanine | 0.157mg | 0.922mg | 0% |
| Valine | 0.219mg | 1.216mg | 0% |
| Histidine | 0.089mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +18.2% |
| Contains more OtherOther | +300% |
| Contains more ProteinProtein | +522% |
| Contains more FatsFats | +17.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Poly. FatPolyunsaturated fat | +15.9% |
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +32.7% |
