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Sea bass vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between sea bass and béchamel sauce

  • Sea bass has more vitamin B12, selenium, vitamin B6, phosphorus, vitamin B3, iron, and vitamin B5; however, béchamel sauce is higher in vitamin B2 and calcium.
  • Sea bass covers your daily need for vitamin B12, 171% more than béchamel sauce.
  • Sea bass has 14 times more selenium than béchamel sauce. While sea bass has 46.8µg of selenium, béchamel sauce has only 3.3µg.
  • Béchamel sauce has less cholesterol.

These are the specific foods used in this comparison Fish, bass, striped, cooked, dry heat and Sauce, homemade, white, thin.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +240%
Contains more PotassiumPotassium +101.2%
Contains more IronIron +414.3%
Contains more CopperCopper +207.7%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +151.5%
Contains less SodiumSodium -73.2%
Contains more SeleniumSelenium +1318.2%
Contains more CalciumCalcium +563.2%
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.
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 B1Vitamin B1 +109.1%
Contains more Vitamin B3Vitamin B3 +880.1%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B6Vitamin B6 +743.9%
Contains more Vitamin B12Vitamin B12 +1370%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +135.5%
Contains more Vitamin B2Vitamin B2 +397.3%
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +502.9%
Contains more FatsFats +125.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +56.5%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -69.8%
Contains more Mono. FatMonounsaturated fat +215.6%
Contains more Poly. FatPolyunsaturated fat +57.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Béchamel sauce DV% diff.
Vitamin B12 4.41µg 0.3µg 171%
Selenium 46.8µg 3.3µg 79%
Protein 22.73g 3.77g 38%
Cholesterol 103mg 8mg 32%
Vitamin B6 0.346mg 0.041mg 23%
Phosphorus 254mg 101mg 22%
Vitamin B3 2.558mg 0.261mg 14%
Calcium 19mg 126mg 11%
Vitamin B2 0.037mg 0.184mg 11%
Iron 1.08mg 0.21mg 11%
Vitamin B5 0.865mg 0.339mg 11%
Sodium 88mg 328mg 10%
Magnesium 51mg 15mg 9%
Saturated fat 0.65g 2.152g 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Fats 2.99g 6.73g 6%
Vitamin B1 0.115mg 0.055mg 5%
Vitamin A 31µg 73µg 5%
Potassium 328mg 163mg 5%
Monounsaturated fat 0.846g 2.67g 5%
Polyunsaturated fat 1.005g 1.586g 4%
Copper 0.04mg 0.013mg 3%
Choline 14.1mg 3%
Carbs 0g 7.4g 2%
Vitamin K 0.6µg 1%
Calories 124kcal 105kcal 1%
Vitamin E 0.17mg 1%
Zinc 0.51mg 0.42mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.019mg 0.024mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.255mg 0.046mg 0%
Threonine 0.997mg 0.147mg 0%
Isoleucine 1.047mg 0.198mg 0%
Leucine 1.848mg 0.32mg 0%
Lysine 2.088mg 0.259mg 0%
Methionine 0.673mg 0.082mg 0%
Phenylalanine 0.887mg 0.157mg 0%
Valine 1.171mg 0.219mg 0%
Histidine 0.669mg 0.089mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Sea bass
15%
Béchamel sauce
Minerals Daily Need Coverage Score
52%
Sea bass
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 240mg)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 1.502g)
Which food is richer in minerals?
Sea bass
Sea bass is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 95mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.