Sardine vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
Summary of differences between sardine and béchamel sauce
- Béchamel sauce has less vitamin B12, selenium, phosphorus, iron, vitamin B3, calcium, vitamin D, copper, and vitamin E than sardine.
- Sardine covers your daily need for vitamin B12, 360% more than béchamel sauce.
- Sardine has 20 times more vitamin B3 than béchamel sauce. While sardine has 5.245mg of vitamin B3, béchamel sauce has only 0.261mg.
- Béchamel sauce has less cholesterol.
These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +203.2% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +1290.5% |
| Contains more CopperCopper | +1330.8% |
| Contains more ZincZinc | +211.9% |
| Contains more PhosphorusPhosphorus | +385.1% |
| Contains more ManganeseManganese | +350% |
| Contains more SeleniumSelenium | +1497% |
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 EVitamin E | +1100% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B2Vitamin B2 | +23.4% |
| Contains more Vitamin B3Vitamin B3 | +1909.6% |
| Contains more Vitamin B5Vitamin B5 | +89.4% |
| Contains more Vitamin B6Vitamin B6 | +307.3% |
| Contains more Vitamin B12Vitamin B12 | +2880% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more CholineCholine | +431.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +128.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +553.1% |
| Contains more FatsFats | +70.1% |
| Contains more OtherOther | +200% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +35.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 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 | -29% |
| Contains more Mono. FatMonounsaturated fat | +44.9% |
| Contains more Poly. FatPolyunsaturated fat | +224.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 8.94µg | 0.3µg | 360% |
| Selenium | 52.7µg | 3.3µg | 90% |
| Phosphorus | 490mg | 101mg | 56% |
| Cholesterol | 142mg | 8mg | 45% |
| Protein | 24.62g | 3.77g | 42% |
| Iron | 2.92mg | 0.21mg | 34% |
| Vitamin B3 | 5.245mg | 0.261mg | 31% |
| Calcium | 382mg | 126mg | 26% |
| Polyunsaturated fat | 5.148g | 1.586g | 24% |
| Copper | 0.186mg | 0.013mg | 19% |
| Vitamin D | 193IU | 49IU | 18% |
| Vitamin D | 4.8µg | 1.2µg | 18% |
| Vitamin E | 2.04mg | 0.17mg | 12% |
| Choline | 75mg | 14.1mg | 11% |
| Vitamin B6 | 0.167mg | 0.041mg | 10% |
| Zinc | 1.31mg | 0.42mg | 8% |
| Potassium | 397mg | 163mg | 7% |
| Fats | 11.45g | 6.73g | 7% |
| Magnesium | 39mg | 15mg | 6% |
| Vitamin B5 | 0.642mg | 0.339mg | 6% |
| Calories | 208kcal | 105kcal | 5% |
| Vitamin A | 32µg | 73µg | 5% |
| Manganese | 0.108mg | 0.024mg | 4% |
| Saturated fat | 1.528g | 2.152g | 3% |
| Vitamin B2 | 0.227mg | 0.184mg | 3% |
| Monounsaturated fat | 3.869g | 2.67g | 3% |
| Vitamin K | 2.6µg | 0.6µg | 2% |
| Vitamin B1 | 0.08mg | 0.055mg | 2% |
| Carbs | 0g | 7.4g | 2% |
| Sodium | 307mg | 328mg | 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% |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.276mg | 0.046mg | 0% |
| Threonine | 1.079mg | 0.147mg | 0% |
| Isoleucine | 1.134mg | 0.198mg | 0% |
| Leucine | 2.001mg | 0.32mg | 0% |
| Lysine | 2.26mg | 0.259mg | 0% |
| Methionine | 0.729mg | 0.082mg | 0% |
| Phenylalanine | 0.961mg | 0.157mg | 0% |
| Valine | 1.268mg | 0.219mg | 0% |
| Histidine | 0.725mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
119%
15%
Minerals Daily Need Coverage Score
94%
19%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 0.624g)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 134mg)
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 - $7)