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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +261.9%
Contains more CopperCopper +8992.3%
Contains more ZincZinc +1714.3%
Contains more PhosphorusPhosphorus +177.2%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +1112.1%
Contains more CalciumCalcium +113.6%
Contains less SodiumSodium -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.
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin B3Vitamin B3 +413.4%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +339%
Contains more Vitamin B12Vitamin B12 +3733.3%
Contains more FolateFolate +466.7%
Contains more Vitamin AVitamin A +711.1%
Contains more Vitamin B2Vitamin B2 +234.5%
~equal in Vitamin B1 ~0.055mg

All nutrients comparison - raw data values

Nutrient Crab meat Béchamel sauce DV% diff.
Vitamin B12 11.5µg 0.3µg 467%
Copper 1.182mg 0.013mg 130%
Selenium 40µg 3.3µg 67%
Zinc 7.62mg 0.42mg 65%
Sodium 1072mg 328mg 32%
Protein 19.35g 3.77g 31%
Phosphorus 280mg 101mg 26%
Cholesterol 53mg 8mg 15%
Folate 51µg 9µg 11%
Magnesium 63mg 15mg 11%
Vitamin B6 0.18mg 0.041mg 11%
Vitamin B2 0.055mg 0.184mg 10%
Saturated fat 0.133g 2.152g 9%
Vitamin C 7.6mg 0.8mg 8%
Fats 1.54g 6.73g 8%
Calcium 59mg 126mg 7%
Iron 0.76mg 0.21mg 7%
Vitamin B3 1.34mg 0.261mg 7%
Polyunsaturated fat 0.536g 1.586g 7%
Vitamin A 9µg 73µg 7%
Monounsaturated fat 0.185g 2.67g 6%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Potassium 262mg 163mg 3%
Choline 14.1mg 3%
Carbs 0g 7.4g 2%
Manganese 0.04mg 0.024mg 1%
Vitamin E 0.17mg 1%
Vitamin B5 0.4mg 0.339mg 1%
Vitamin K 0.6µg 1%
Calories 97kcal 105kcal 0%
Net carbs 0g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin B1 0.053mg 0.055mg 0%
Tryptophan 0.269mg 0.046mg 0%
Threonine 0.783mg 0.147mg 0%
Isoleucine 0.938mg 0.198mg 0%
Leucine 1.536mg 0.32mg 0%
Lysine 1.684mg 0.259mg 0%
Methionine 0.545mg 0.082mg 0%
Phenylalanine 0.817mg 0.157mg 0%
Valine 0.91mg 0.219mg 0%
Histidine 0.393mg 0.089mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
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 ProteinProtein +413.3%
Contains more FatsFats +337%
Contains more CarbsCarbs +∞%
~equal in Water ~80.66g
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
34% 42% 25%
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 -93.8%
Contains more Mono. FatMonounsaturated fat +1343.2%
Contains more Poly. FatPolyunsaturated fat +195.9%

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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.