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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.

Infographic

Béchamel sauce vs Swordfish infographic
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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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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%

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
23% 8% 68%
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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
28% 52% 20%
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%

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 Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Swordfish 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

Which food is preferable for your diet?

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

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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
72%
Swordfish
Minerals Daily Need Coverage Score
19%
Béchamel sauce
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.241g)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 70mg)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.