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  6. Mackerel vs. Béchamel sauce

Mackerel vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and béchamel sauce

  • Béchamel sauce has less vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, vitamin B3, and choline.
  • Mackerel covers your daily vitamin B12 needs 488% more than béchamel sauce.
  • Béchamel sauce contains 22 times less selenium than mackerel. Mackerel contains 73.4µg of selenium, while béchamel sauce contains 3.3µg.
  • Béchamel sauce has less sodium.

Food varieties used in this article are Fish, mackerel, salted and Sauce, homemade, white, thin.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +300%
Contains more PotassiumPotassium +219%
Contains more IronIron +566.7%
Contains more CopperCopper +669.2%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +151.5%
Contains more SeleniumSelenium +2124.2%
Contains more CalciumCalcium +90.9%
Contains less SodiumSodium -92.6%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 EVitamin E +1300%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin B3Vitamin B3 +1164.4%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +3900%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +66.7%
Contains more CholineCholine +620.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +55.3%
Contains more Vitamin B1Vitamin B1 +175%
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Mackerel Béchamel sauce DV% diff.
Vitamin B12 12µg 0.3µg 488%
Sodium 4450mg 328mg 179%
Selenium 73.4µg 3.3µg 127%
Vitamin D 1006IU 49IU 120%
Vitamin D 25.2µg 1.2µg 120%
Polyunsaturated fat 6.21g 1.586g 31%
Protein 18.5g 3.77g 29%
Cholesterol 95mg 8mg 29%
Vitamin B6 0.41mg 0.041mg 28%
Fats 25.1g 6.73g 28%
Saturated fat 7.148g 2.152g 23%
Phosphorus 254mg 101mg 22%
Vitamin B3 3.3mg 0.261mg 19%
Choline 101.6mg 14.1mg 16%
Vitamin E 2.38mg 0.17mg 15%
Iron 1.4mg 0.21mg 15%
Monounsaturated fat 8.32g 2.67g 14%
Magnesium 60mg 15mg 11%
Potassium 520mg 163mg 11%
Calories 305kcal 105kcal 10%
Copper 0.1mg 0.013mg 10%
Vitamin B5 0.339mg 7%
Zinc 1.1mg 0.42mg 6%
Vitamin K 7.8µg 0.6µg 6%
Calcium 66mg 126mg 6%
Vitamin B1 0.02mg 0.055mg 3%
Vitamin A 47µg 73µg 3%
Folate 15µg 9µg 2%
Carbs 0g 7.4g 2%
Manganese 0.024mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin B2 0.19mg 0.184mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +390.7%
Contains more FatsFats +273%
Contains more OtherOther +830.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +87.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 more Mono. FatMonounsaturated fat +211.6%
Contains more Poly. FatPolyunsaturated fat +291.6%
Contains less Sat. FatSaturated fat -69.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.