Béchamel sauce vs. Tuna salad — In-Depth Nutrition Comparison
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Summary of differences between béchamel sauce and tuna salad
- Béchamel sauce has more calcium and vitamin B2; however, tuna salad is higher in selenium, vitamin B3, vitamin B12, copper, phosphorus, iron, and polyunsaturated fat.
- Tuna salad covers your daily need for selenium, 69% more than béchamel sauce.
- Béchamel sauce has 7 times more calcium than tuna salad. While béchamel sauce has 126mg of calcium, tuna salad has only 17mg.
These are the specific foods used in this comparison Sauce, homemade, white, thin and Fish, tuna salad.
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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 | +641.2% |
| Contains less SodiumSodium | -18.4% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more IronIron | +376.2% |
| Contains more CopperCopper | +1015.4% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +76.2% |
| Contains more ManganeseManganese | +66.7% |
| Contains more SeleniumSelenium | +1148.5% |
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.
| Contains more Vitamin AVitamin A | +204.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.4% |
| Contains more Vitamin B2Vitamin B2 | +162.9% |
| Contains more Vitamin B5Vitamin B5 | +30.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +175% |
| Contains more Vitamin B3Vitamin B3 | +2467% |
| Contains more Vitamin B6Vitamin B6 | +97.6% |
| Contains more Vitamin B12Vitamin B12 | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.3µg | 41.2µg | 69% |
| Vitamin B3 | 0.261mg | 6.7mg | 40% |
| Vitamin B12 | 0.3µg | 1.2µg | 38% |
| Protein | 3.77g | 16.04g | 25% |
| Polyunsaturated fat | 1.586g | 4.122g | 17% |
| Copper | 0.013mg | 0.145mg | 15% |
| Phosphorus | 101mg | 178mg | 11% |
| Calcium | 126mg | 17mg | 11% |
| Iron | 0.21mg | 1mg | 10% |
| Vitamin B2 | 0.184mg | 0.07mg | 9% |
| Vitamin D | 49IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Vitamin A | 73µg | 24µg | 5% |
| Calories | 105kcal | 187kcal | 4% |
| Fats | 6.73g | 9.26g | 4% |
| Vitamin B6 | 0.041mg | 0.081mg | 3% |
| Choline | 14.1mg | 3% | |
| Saturated fat | 2.152g | 1.544g | 3% |
| Sodium | 328mg | 402mg | 3% |
| Vitamin B5 | 0.339mg | 0.26mg | 2% |
| Vitamin B1 | 0.055mg | 0.031mg | 2% |
| Cholesterol | 8mg | 13mg | 2% |
| Vitamin C | 0.8mg | 2.2mg | 2% |
| Manganese | 0.024mg | 0.04mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Carbs | 7.4g | 9.41g | 1% |
| Vitamin K | 0.6µg | 1% | |
| Monounsaturated fat | 2.67g | 2.887g | 1% |
| Zinc | 0.42mg | 0.56mg | 1% |
| Magnesium | 15mg | 19mg | 1% |
| Net carbs | 7.3g | 9.41g | N/A |
| Potassium | 163mg | 178mg | 0% |
| Sugar | 4.78g | N/A | |
| Fiber | 0.1g | 0g | 0% |
| Folate | 9µg | 8µg | 0% |
| Tryptophan | 0.046mg | 0.18mg | 0% |
| Threonine | 0.147mg | 0.701mg | 0% |
| Isoleucine | 0.198mg | 0.739mg | 0% |
| Leucine | 0.32mg | 1.293mg | 0% |
| Lysine | 0.259mg | 1.457mg | 0% |
| Methionine | 0.082mg | 0.47mg | 0% |
| Phenylalanine | 0.157mg | 0.626mg | 0% |
| Valine | 0.219mg | 0.824mg | 0% |
| Histidine | 0.089mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | 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:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more WaterWater | +27.7% |
| Contains more ProteinProtein | +325.5% |
| Contains more FatsFats | +37.6% |
| Contains more CarbsCarbs | +27.2% |
| Contains more OtherOther | +47.9% |
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
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Poly. FatPolyunsaturated fat | +159.9% |
~equal in
Monounsaturated fat
~2.887g
