Sardines vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between sardines and béchamel sauce
- Béchamel sauce has less vitamin B12, selenium, phosphorus, iron, vitamin B3, calcium, vitamin D, copper, and vitamin E than sardines.
- Sardines cover your daily need for vitamin B12, 360% more than béchamel sauce.
- Sardines have 20 times more vitamin B3 than béchamel sauce. While sardines have 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.
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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 | +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% |
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 |
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% |
