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  6. Béchamel sauce vs. Tuna Bluefin

Béchamel sauce vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Summary of differences between béchamel sauce and tuna Bluefin

  • Béchamel sauce has less vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, vitamin B5, vitamin B1, and iron than tuna Bluefin.
  • Tuna Bluefin covers your daily need for vitamin B12, 441% more than béchamel sauce.
  • Béchamel sauce has less cholesterol.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Béchamel sauce vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1160%
Contains more ManganeseManganese +20%
Contains more MagnesiumMagnesium +326.7%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +523.8%
Contains more CopperCopper +746.2%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +222.8%
Contains less SodiumSodium -84.8%
Contains more SeleniumSelenium +1318.2%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +937%
Contains more Vitamin B1Vitamin B1 +405.5%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +3938.3%
Contains more Vitamin B5Vitamin B5 +304.1%
Contains more Vitamin B6Vitamin B6 +1180.5%
Contains more Vitamin B12Vitamin B12 +3526.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Tuna Bluefin DV% diff.
Vitamin B12 0.3µg 10.88µg 441%
Selenium 3.3µg 46.8µg 79%
Vitamin A 73µg 757µg 76%
Vitamin B3 0.261mg 10.54mg 64%
Protein 3.77g 29.91g 52%
Vitamin B6 0.041mg 0.525mg 37%
Phosphorus 101mg 326mg 32%
Vitamin B5 0.339mg 1.37mg 21%
Vitamin B1 0.055mg 0.278mg 19%
Iron 0.21mg 1.31mg 14%
Cholesterol 8mg 49mg 14%
Magnesium 15mg 64mg 12%
Sodium 328mg 50mg 12%
Calcium 126mg 10mg 12%
Copper 0.013mg 0.11mg 11%
Vitamin B2 0.184mg 0.306mg 9%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Potassium 163mg 323mg 5%
Calories 105kcal 184kcal 4%
Choline 14.1mg 3%
Zinc 0.42mg 0.77mg 3%
Monounsaturated fat 2.67g 2.053g 2%
Polyunsaturated fat 1.586g 1.844g 2%
Saturated fat 2.152g 1.612g 2%
Carbs 7.4g 0g 2%
Folate 9µg 2µg 2%
Vitamin K 0.6µg 1%
Vitamin E 0.17mg 1%
Fats 6.73g 6.28g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.02mg 0%
Tryptophan 0.046mg 0.335mg 0%
Threonine 0.147mg 1.311mg 0%
Isoleucine 0.198mg 1.378mg 0%
Leucine 0.32mg 2.431mg 0%
Lysine 0.259mg 2.747mg 0%
Methionine 0.082mg 0.885mg 0%
Phenylalanine 0.157mg 1.168mg 0%
Valine 0.219mg 1.541mg 0%
Histidine 0.089mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
Contains more ProteinProtein +693.4%
Contains more OtherOther +227.8%
~equal in Fats ~6.28g

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +30.1%
Contains less Sat. FatSaturated fat -25.1%
Contains more Poly. FatPolyunsaturated fat +16.3%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.