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  6. Crab meat vs. Béchamel sauce

Crab meat vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between Crab meat and Béchamel sauce

  • Béchamel sauce has less Vitamin B12, Copper, Selenium, Zinc, Phosphorus, Magnesium, Vitamin B6, and Folate.
  • Crab meat's daily need coverage for Vitamin B12 is 467% more.
  • Crab meat has 91 times more Copper than Béchamel sauce. Crab meat has 1.182mg of Copper, while Béchamel sauce has 0.013mg.
  • Béchamel sauce is lower in Cholesterol.

The food varieties used in the comparison are Crustaceans, crab, alaska king, cooked, moist heat and Sauce, homemade, white, thin.

Infographic

Crab meat vs Béchamel sauce 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.
Crab meat
Crab meat
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +261.9%
Contains more Magnesium +320%
Contains more Phosphorus +177.2%
Contains more Potassium +60.7%
Contains more Zinc +1714.3%
Contains more Copper +8992.3%
Contains more Manganese +66.7%
Contains more Selenium +1112.1%
Contains more Calcium +113.6%
Contains less Sodium -69.4%
Crab meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 29% 45% 120% 24% 140% 208% 394% 6% 219%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +261.9%
Contains more Magnesium +320%
Contains more Phosphorus +177.2%
Contains more Potassium +60.7%
Contains more Zinc +1714.3%
Contains more Copper +8992.3%
Contains more Manganese +66.7%
Contains more Selenium +1112.1%
Contains more Calcium +113.6%
Contains less Sodium -69.4%

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.
Crab meat
Crab meat
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin C +850%
Contains more Vitamin B3 +413.4%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +339%
Contains more Folate +466.7%
Contains more Vitamin B12 +3733.3%
Contains more Vitamin A +803.4%
Contains more Vitamin B2 +234.5%
Equal in Vitamin B1 - 0.055
Crab meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin C +850%
Contains more Vitamin B3 +413.4%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +339%
Contains more Folate +466.7%
Contains more Vitamin B12 +3733.3%
Contains more Vitamin A +803.4%
Contains more Vitamin B2 +234.5%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab meat
Crab meat
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Protein +413.3%
Contains more Fats +337%
Contains more Carbs +∞%
Equal in Water - 80.66
Equal in Other - 1.44
Crab meat
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more Protein +413.3%
Contains more Fats +337%
Contains more Carbs +∞%
Equal in Water - 80.66
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab meat
Crab meat
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1343.2%
Contains more Polyunsaturated fat +195.9%
Crab meat
16% 22% 63%
Saturated Fat: 0.133 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.536 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1343.2%
Contains more Polyunsaturated fat +195.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab meat Béchamel sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab meat Béchamel sauce Opinion
Net carbs 0g 7.3g Béchamel sauce
Protein 19.35g 3.77g Crab meat
Fats 1.54g 6.73g Béchamel sauce
Carbs 0g 7.4g Béchamel sauce
Calories 97kcal 105kcal Béchamel sauce
Sugar 4.78g Crab meat
Fiber 0g 0.1g Béchamel sauce
Calcium 59mg 126mg Béchamel sauce
Iron 0.76mg 0.21mg Crab meat
Magnesium 63mg 15mg Crab meat
Phosphorus 280mg 101mg Crab meat
Potassium 262mg 163mg Crab meat
Sodium 1072mg 328mg Béchamel sauce
Zinc 7.62mg 0.42mg Crab meat
Copper 1.182mg 0.013mg Crab meat
Manganese 0.04mg 0.024mg Crab meat
Selenium 40µg 3.3µg Crab meat
Vitamin A 29IU 262IU Béchamel sauce
Vitamin A RAE 9µg 73µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 49IU Béchamel sauce
Vitamin D 1.2µg Béchamel sauce
Vitamin C 7.6mg 0.8mg Crab meat
Vitamin B1 0.053mg 0.055mg Béchamel sauce
Vitamin B2 0.055mg 0.184mg Béchamel sauce
Vitamin B3 1.34mg 0.261mg Crab meat
Vitamin B5 0.4mg 0.339mg Crab meat
Vitamin B6 0.18mg 0.041mg Crab meat
Folate 51µg 9µg Crab meat
Vitamin B12 11.5µg 0.3µg Crab meat
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.269mg 0.046mg Crab meat
Threonine 0.783mg 0.147mg Crab meat
Isoleucine 0.938mg 0.198mg Crab meat
Leucine 1.536mg 0.32mg Crab meat
Lysine 1.684mg 0.259mg Crab meat
Methionine 0.545mg 0.082mg Crab meat
Phenylalanine 0.817mg 0.157mg Crab meat
Valine 0.91mg 0.219mg Crab meat
Histidine 0.393mg 0.089mg Crab meat
Cholesterol 53mg 8mg Béchamel sauce
Saturated Fat 0.133g 2.152g Crab meat
Omega-3 - DHA 0.118g 0g Crab meat
Omega-3 - EPA 0.295g 0g Crab meat
Omega-3 - DPA 0.031g 0g Crab meat
Monounsaturated Fat 0.185g 2.67g Béchamel sauce
Polyunsaturated fat 0.536g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
135%
Crab meat
16%
Béchamel sauce
Minerals Daily Need Coverage Score
120%
Crab meat
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 2.019g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 744mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 45mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $12)
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.