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  6. Fish oil vs. Béchamel sauce

Fish oil vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are Fish oil and Béchamel sauce different?

  • Fish oil is higher in Vitamin D, however, Béchamel sauce is richer in Phosphorus, Vitamin B2, Calcium, Vitamin B12, Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Cholesterol from Fish oil is 234% higher.
  • Fish oil contains 14 times more Saturated Fat than Béchamel sauce. While Fish oil contains 29.892g of Saturated Fat, Béchamel sauce contains only 2.152g.
  • Béchamel sauce has less Cholesterol.

Fish oil, sardine and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Béchamel sauce
Béchamel sauce
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
11
Béchamel sauce
Béchamel sauce
Contains more Vitamin D +591.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin D +591.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Fats +1385.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Béchamel sauce
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 Fats +1385.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Béchamel sauce
Béchamel sauce
Contains more Monounsaturated Fat +1167.5%
Contains more Polyunsaturated fat +1909.3%
Contains less Saturated Fat -92.8%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains more Monounsaturated Fat +1167.5%
Contains more Polyunsaturated fat +1909.3%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Béchamel sauce Opinion
Net carbs 0g 7.3g Béchamel sauce
Protein 0g 3.77g Béchamel sauce
Fats 100g 6.73g Fish oil
Carbs 0g 7.4g Béchamel sauce
Calories 902kcal 105kcal Fish oil
Sugar 4.78g Fish oil
Fiber 0g 0.1g Béchamel sauce
Calcium 0mg 126mg Béchamel sauce
Iron 0mg 0.21mg Béchamel sauce
Magnesium 0mg 15mg Béchamel sauce
Phosphorus 0mg 101mg Béchamel sauce
Potassium 0mg 163mg Béchamel sauce
Sodium 0mg 328mg Fish oil
Zinc 0mg 0.42mg Béchamel sauce
Copper 0mg 0.013mg Béchamel sauce
Manganese 0mg 0.024mg Béchamel sauce
Selenium 0µg 3.3µg Béchamel sauce
Vitamin A 0IU 262IU Béchamel sauce
Vitamin A RAE 0µg 73µg Béchamel sauce
Vitamin E 0.17mg Béchamel sauce
Vitamin D 332IU 49IU Fish oil
Vitamin D 8.3µg 1.2µg Fish oil
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0mg 0.055mg Béchamel sauce
Vitamin B2 0mg 0.184mg Béchamel sauce
Vitamin B3 0mg 0.261mg Béchamel sauce
Vitamin B5 0mg 0.339mg Béchamel sauce
Vitamin B6 0mg 0.041mg Béchamel sauce
Folate 0µg 9µg Béchamel sauce
Vitamin B12 0µg 0.3µg Béchamel sauce
Vitamin K 0.6µg Béchamel sauce
Tryptophan 0.046mg Béchamel sauce
Threonine 0.147mg Béchamel sauce
Isoleucine 0.198mg Béchamel sauce
Leucine 0.32mg Béchamel sauce
Lysine 0.259mg Béchamel sauce
Methionine 0.082mg Béchamel sauce
Phenylalanine 0.157mg Béchamel sauce
Valine 0.219mg Béchamel sauce
Histidine 0.089mg Béchamel sauce
Cholesterol 710mg 8mg Béchamel sauce
Saturated Fat 29.892g 2.152g Béchamel sauce
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil
Monounsaturated Fat 33.841g 2.67g Fish oil
Polyunsaturated fat 31.867g 1.586g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Fish oil
16%
Béchamel sauce
Minerals Daily Need Coverage Score
0%
Fish oil
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 702mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 27.74g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.