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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 B5, and selenium.
  • Daily need coverage for cholesterol for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 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 DVitamin D +591.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Fish oil Béchamel sauce DV% diff.
Cholesterol 710mg 8mg 234%
Polyunsaturated fat 31.867g 1.586g 202%
Fats 100g 6.73g 143%
Saturated fat 29.892g 2.152g 126%
Monounsaturated fat 33.841g 2.67g 78%
Calories 902kcal 105kcal 40%
Vitamin D 8.3µg 1.2µg 36%
Vitamin D 332IU 49IU 35%
Vitamin B2 0mg 0.184mg 14%
Phosphorus 0mg 101mg 14%
Sodium 0mg 328mg 14%
Calcium 0mg 126mg 13%
Vitamin B12 0µg 0.3µg 13%
Protein 0g 3.77g 8%
Vitamin A 0µg 73µg 8%
Vitamin B5 0mg 0.339mg 7%
Selenium 0µg 3.3µg 6%
Vitamin B1 0mg 0.055mg 5%
Potassium 0mg 163mg 5%
Zinc 0mg 0.42mg 4%
Magnesium 0mg 15mg 4%
Choline 14.1mg 3%
Vitamin B6 0mg 0.041mg 3%
Iron 0mg 0.21mg 3%
Folate 0µg 9µg 2%
Carbs 0g 7.4g 2%
Vitamin B3 0mg 0.261mg 2%
Vitamin K 0.6µg 1%
Manganese 0mg 0.024mg 1%
Copper 0mg 0.013mg 1%
Vitamin E 0.17mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 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 10.137g 0g N/A
Omega-3 - DHA 10.656g 0g N/A
Omega-3 - DPA 1.973g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +1385.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +1167.5%
Contains more Poly. FatPolyunsaturated fat +1909.3%
Contains less Sat. FatSaturated fat -92.8%

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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. 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.