Cod vs. Béchamel sauce — In-Depth Nutrition Comparison
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Significant differences between cod and béchamel sauce
- Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3; however, béchamel sauce is richer in calcium.
- Cod covers your daily vitamin B5 needs 3053% more than béchamel sauce.
- Béchamel sauce has 10 times less selenium than cod. Cod has 33.1µg of selenium, while béchamel sauce has 3.3µg.
- Béchamel sauce contains less cholesterol.
Specific food types used in this comparison are Fish, cod, Atlantic, raw and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +153.4% |
| Contains more IronIron | +81% |
| Contains more CopperCopper | +115.4% |
| Contains more PhosphorusPhosphorus | +101% |
| Contains less SodiumSodium | -83.5% |
| Contains more SeleniumSelenium | +903% |
| Contains more CalciumCalcium | +687.5% |
| Contains more ManganeseManganese | +60% |
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 | +25% |
| Contains more Vitamin EVitamin E | +276.5% |
| Contains more Vitamin B1Vitamin B1 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +690.4% |
| Contains more Vitamin B5Vitamin B5 | +45032.7% |
| Contains more Vitamin B6Vitamin B6 | +497.6% |
| Contains more Vitamin B12Vitamin B12 | +203.3% |
| Contains more CholineCholine | +362.4% |
| Contains more Vitamin AVitamin A | +508.3% |
| Contains more Vitamin DVitamin D | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +183.1% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 0.339mg | 3053% |
| Selenium | 33.1µg | 3.3µg | 54% |
| Protein | 17.81g | 3.77g | 28% |
| Vitamin B12 | 0.91µg | 0.3µg | 25% |
| Vitamin B6 | 0.245mg | 0.041mg | 16% |
| Phosphorus | 203mg | 101mg | 15% |
| Cholesterol | 43mg | 8mg | 12% |
| Sodium | 54mg | 328mg | 12% |
| Vitamin B3 | 2.063mg | 0.261mg | 11% |
| Calcium | 16mg | 126mg | 11% |
| Vitamin B2 | 0.065mg | 0.184mg | 9% |
| Choline | 65.2mg | 14.1mg | 9% |
| Polyunsaturated fat | 0.231g | 1.586g | 9% |
| Saturated fat | 0.131g | 2.152g | 9% |
| Fats | 0.67g | 6.73g | 9% |
| Potassium | 413mg | 163mg | 7% |
| Vitamin A | 12µg | 73µg | 7% |
| Monounsaturated fat | 0.094g | 2.67g | 6% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin E | 0.64mg | 0.17mg | 3% |
| Iron | 0.38mg | 0.21mg | 2% |
| Copper | 0.028mg | 0.013mg | 2% |
| Vitamin D | 0.9µg | 1.2µg | 2% |
| Vitamin D | 36IU | 49IU | 2% |
| Carbs | 0g | 7.4g | 2% |
| Vitamin B1 | 0.076mg | 0.055mg | 2% |
| Folate | 7µg | 9µg | 1% |
| Calories | 82kcal | 105kcal | 1% |
| Vitamin C | 1mg | 0.8mg | 0% |
| Net carbs | 0g | 7.3g | N/A |
| Sugar | 0g | 4.78g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Zinc | 0.45mg | 0.42mg | 0% |
| Manganese | 0.015mg | 0.024mg | 0% |
| Vitamin K | 0.1µg | 0.6µg | 0% |
| Tryptophan | 0.199mg | 0.046mg | 0% |
| Threonine | 0.781mg | 0.147mg | 0% |
| Isoleucine | 0.821mg | 0.198mg | 0% |
| Leucine | 1.447mg | 0.32mg | 0% |
| Lysine | 1.635mg | 0.259mg | 0% |
| Methionine | 0.527mg | 0.082mg | 0% |
| Phenylalanine | 0.695mg | 0.157mg | 0% |
| Valine | 0.917mg | 0.219mg | 0% |
| Histidine | 0.524mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.064g | 0g | N/A |
| Omega-3 - DHA | 0.12g | 0g | N/A |
| Omega-3 - DPA | 0.01g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +372.4% |
| Contains more FatsFats | +904.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +380% |
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.131 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +2740.4% |
| Contains more Poly. FatPolyunsaturated fat | +586.6% |