Salmon raw vs. Béchamel sauce — In-Depth Nutrition Comparison
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Differences between salmon raw and béchamel sauce
- Béchamel sauce contains less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, vitamin B2, vitamin B1, and phosphorus than salmon raw.
- Salmon raw's daily need coverage for vitamin B12 is 120% higher.
- Béchamel sauce contains 30 times less vitamin B3 than salmon raw. Salmon raw contains 7.86mg of vitamin B3, while béchamel sauce contains 0.261mg.
- The amount of cholesterol in béchamel sauce is lower.
The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Sauce, homemade, white, thin.
Infographic
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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.
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +200.6% |
| Contains more IronIron | +281% |
| Contains more CopperCopper | +1823.1% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +98% |
| Contains less SodiumSodium | -86.6% |
| Contains more SeleniumSelenium | +1006.1% |
| Contains more CalciumCalcium | +950% |
| Contains more ManganeseManganese | +50% |
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.
| Contains more Vitamin B1Vitamin B1 | +310.9% |
| Contains more Vitamin B2Vitamin B2 | +106.5% |
| Contains more Vitamin B3Vitamin B3 | +2911.5% |
| Contains more Vitamin B5Vitamin B5 | +390.9% |
| Contains more Vitamin B6Vitamin B6 | +1895.1% |
| Contains more Vitamin B12Vitamin B12 | +960% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +508.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +426.3% |
| Contains more OtherOther | +269.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +17.8% |
~equal in
Fats
~6.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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 | -54.4% |
| Contains more Poly. FatPolyunsaturated fat | +60.1% |
| Contains more Mono. FatMonounsaturated fat | +27% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.18µg | 0.3µg | 120% |
| Vitamin B6 | 0.818mg | 0.041mg | 60% |
| Selenium | 36.5µg | 3.3µg | 60% |
| Vitamin B3 | 7.86mg | 0.261mg | 47% |
| Protein | 19.84g | 3.77g | 32% |
| Vitamin B5 | 1.664mg | 0.339mg | 27% |
| Copper | 0.25mg | 0.013mg | 26% |
| Cholesterol | 55mg | 8mg | 16% |
| Vitamin B2 | 0.38mg | 0.184mg | 15% |
| Phosphorus | 200mg | 101mg | 14% |
| Vitamin B1 | 0.226mg | 0.055mg | 14% |
| Sodium | 44mg | 328mg | 12% |
| Calcium | 12mg | 126mg | 11% |
| Potassium | 490mg | 163mg | 10% |
| Vitamin A | 12µg | 73µg | 7% |
| Iron | 0.8mg | 0.21mg | 7% |
| Vitamin D | 49IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Polyunsaturated fat | 2.539g | 1.586g | 6% |
| Saturated fat | 0.981g | 2.152g | 5% |
| Folate | 25µg | 9µg | 4% |
| Magnesium | 29mg | 15mg | 3% |
| Choline | 14.1mg | 3% | |
| Calories | 142kcal | 105kcal | 2% |
| Carbs | 0g | 7.4g | 2% |
| Zinc | 0.64mg | 0.42mg | 2% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Monounsaturated fat | 2.103g | 2.67g | 1% |
| Fats | 6.34g | 6.73g | 1% |
| Net carbs | 0g | 7.3g | N/A |
| Sugar | 4.78g | N/A | |
| Fiber | 0g | 0.1g | 0% |
| Manganese | 0.016mg | 0.024mg | 0% |
| Tryptophan | 0.222mg | 0.046mg | 0% |
| Threonine | 0.87mg | 0.147mg | 0% |
| Isoleucine | 0.914mg | 0.198mg | 0% |
| Leucine | 1.613mg | 0.32mg | 0% |
| Lysine | 1.822mg | 0.259mg | 0% |
| Methionine | 0.587mg | 0.082mg | 0% |
| Phenylalanine | 0.775mg | 0.157mg | 0% |
| Valine | 1.022mg | 0.219mg | 0% |
| Histidine | 0.584mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.321g | 0g | N/A |
| Omega-3 - DHA | 1.115g | 0g | N/A |
| Omega-3 - DPA | 0.287g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
77%
15%
Minerals Daily Need Coverage Score
49%
19%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 1.171g)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 47mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $13)
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.