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  6. Mackerel vs. Béchamel sauce

Mackerel vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between mackerel and béchamel sauce

  • Béchamel sauce has less vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, magnesium, vitamin B2, iron, and vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 779% more.
  • Mackerel has 26 times more vitamin B3 than béchamel sauce. Mackerel has 6.85mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Béchamel sauce is lower in cholesterol.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +546.7%
Contains more PotassiumPotassium +146%
Contains more IronIron +647.6%
Contains more CopperCopper +623.1%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +175.2%
Contains less SodiumSodium -74.7%
Contains more SeleniumSelenium +1463.6%
Contains more CalciumCalcium +740%
Contains more ManganeseManganese +20%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 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 +189.1%
Contains more Vitamin B2Vitamin B2 +123.9%
Contains more Vitamin B3Vitamin B3 +2524.5%
Contains more Vitamin B5Vitamin B5 +192%
Contains more Vitamin B6Vitamin B6 +1022%
Contains more Vitamin B12Vitamin B12 +6233.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +35.2%
Contains more FolateFolate +350%

All nutrients comparison - raw data values

Nutrient Mackerel Béchamel sauce DV% diff.
Vitamin B12 19µg 0.3µg 779%
Selenium 51.6µg 3.3µg 88%
Vitamin B3 6.85mg 0.261mg 41%
Protein 23.85g 3.77g 40%
Vitamin B6 0.46mg 0.041mg 32%
Phosphorus 278mg 101mg 25%
Cholesterol 75mg 8mg 22%
Magnesium 97mg 15mg 20%
Vitamin B2 0.412mg 0.184mg 18%
Polyunsaturated fat 4.3g 1.586g 18%
Fats 17.81g 6.73g 17%
Iron 1.57mg 0.21mg 17%
Vitamin B5 0.99mg 0.339mg 13%
Sodium 83mg 328mg 11%
Calcium 15mg 126mg 11%
Monounsaturated fat 7.006g 2.67g 11%
Copper 0.094mg 0.013mg 9%
Saturated fat 4.176g 2.152g 9%
Vitamin B1 0.159mg 0.055mg 9%
Calories 262kcal 105kcal 8%
Potassium 401mg 163mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Zinc 0.94mg 0.42mg 5%
Choline 14.1mg 3%
Vitamin A 54µg 73µg 2%
Carbs 0g 7.4g 2%
Folate 2µg 9µg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.4mg 0.8mg 0%
Net carbs 0g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.02mg 0.024mg 0%
Tryptophan 0.267mg 0.046mg 0%
Threonine 1.045mg 0.147mg 0%
Isoleucine 1.099mg 0.198mg 0%
Leucine 1.938mg 0.32mg 0%
Lysine 2.19mg 0.259mg 0%
Methionine 0.706mg 0.082mg 0%
Phenylalanine 0.931mg 0.157mg 0%
Valine 1.228mg 0.219mg 0%
Histidine 0.702mg 0.089mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +532.6%
Contains more FatsFats +164.6%
Contains more OtherOther +252.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +162.4%
Contains more Poly. FatPolyunsaturated fat +171.1%
Contains less Sat. FatSaturated fat -48.5%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.