Chinook salmon vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between chinook salmon and béchamel sauce
- Béchamel sauce has less vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, vitamin B5, and potassium.
- Chinook salmon covers your daily vitamin B12 needs 107% more than béchamel sauce.
- Béchamel sauce contains 38 times less vitamin B3 than chinook salmon. Chinook salmon contains 10.045mg of vitamin B3, while béchamel sauce contains 0.261mg.
- Béchamel sauce has less cholesterol.
Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Sauce, homemade, white, thin.
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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 MagnesiumMagnesium | +713.3% |
| Contains more PotassiumPotassium | +209.8% |
| Contains more IronIron | +333.3% |
| Contains more CopperCopper | +307.7% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +267.3% |
| Contains less SodiumSodium | -81.7% |
| Contains more SeleniumSelenium | +1318.2% |
| Contains more CalciumCalcium | +350% |
| Contains more ManganeseManganese | +26.3% |
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 | +412.5% |
| Contains more Vitamin AVitamin A | +104.1% |
| Contains more Vitamin B3Vitamin B3 | +3748.7% |
| Contains more Vitamin B5Vitamin B5 | +155.2% |
| Contains more Vitamin B6Vitamin B6 | +1026.8% |
| Contains more Vitamin B12Vitamin B12 | +856.7% |
| Contains more FolateFolate | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +582.2% |
| Contains more FatsFats | +98.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +23% |
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +115.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.8% |
| Contains less Sat. FatSaturated fat | -33% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.87µg | 0.3µg | 107% |
| Selenium | 46.8µg | 3.3µg | 79% |
| Vitamin B3 | 10.045mg | 0.261mg | 61% |
| Protein | 25.72g | 3.77g | 44% |
| Phosphorus | 371mg | 101mg | 39% |
| Vitamin B6 | 0.462mg | 0.041mg | 32% |
| Cholesterol | 85mg | 8mg | 26% |
| Magnesium | 122mg | 15mg | 25% |
| Sodium | 60mg | 328mg | 12% |
| Vitamin B5 | 0.865mg | 0.339mg | 11% |
| Calcium | 28mg | 126mg | 10% |
| Fats | 13.38g | 6.73g | 10% |
| Potassium | 505mg | 163mg | 10% |
| Iron | 0.91mg | 0.21mg | 9% |
| Monounsaturated fat | 5.742g | 2.67g | 8% |
| Vitamin A | 149µg | 73µg | 8% |
| Folate | 35µg | 9µg | 7% |
| Polyunsaturated fat | 2.662g | 1.586g | 7% |
| Vitamin D | 1.2µg | 6% | |
| Calories | 231kcal | 105kcal | 6% |
| Vitamin D | 49IU | 6% | |
| Saturated fat | 3.214g | 2.152g | 5% |
| Vitamin C | 4.1mg | 0.8mg | 4% |
| Copper | 0.053mg | 0.013mg | 4% |
| Choline | 14.1mg | 3% | |
| Vitamin B2 | 0.154mg | 0.184mg | 2% |
| Carbs | 0g | 7.4g | 2% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin B1 | 0.044mg | 0.055mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Zinc | 0.56mg | 0.42mg | 1% |
| Net carbs | 0g | 7.3g | N/A |
| Sugar | 4.78g | N/A | |
| Fiber | 0g | 0.1g | 0% |
| Manganese | 0.019mg | 0.024mg | 0% |
| Tryptophan | 0.288mg | 0.046mg | 0% |
| Threonine | 1.127mg | 0.147mg | 0% |
| Isoleucine | 1.185mg | 0.198mg | 0% |
| Leucine | 2.09mg | 0.32mg | 0% |
| Lysine | 2.362mg | 0.259mg | 0% |
| Methionine | 0.761mg | 0.082mg | 0% |
| Phenylalanine | 1.004mg | 0.157mg | 0% |
| Valine | 1.325mg | 0.219mg | 0% |
| Histidine | 0.757mg | 0.089mg | 0% |
| Omega-3 - EPA | 1.01g | 0g | N/A |
| Omega-3 - DHA | 0.727g | 0g | N/A |
| Omega-3 - DPA | 0.296g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
65%
15%
Minerals Daily Need Coverage Score
63%
19%
Comparison summary
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Chinook salmon contains less Sodium (difference - 268mg)
Which food is richer in minerals?
Chinook salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 77mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 1.062g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $15)
Which food is richer in vitamins?
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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.