Sardine vs. Béchamel sauce — In-Depth Nutrition Comparison
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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 of 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.
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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
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Calcium
+203.2%
Contains
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Iron
+1290.5%
Contains
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Magnesium
+160%
Contains
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Phosphorus
+385.1%
Contains
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Potassium
+143.6%
Contains
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Zinc
+211.9%
Contains
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Copper
+1330.8%
Contains
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Manganese
+350%
Contains
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Selenium
+1497%
Equal in Sodium - 328
Contains
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Calcium
+203.2%
Contains
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Iron
+1290.5%
Contains
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Magnesium
+160%
Contains
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Phosphorus
+385.1%
Contains
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Potassium
+143.6%
Contains
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Zinc
+211.9%
Contains
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Copper
+1330.8%
Contains
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Manganese
+350%
Contains
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Selenium
+1497%
Equal in Sodium - 328
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
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Vitamin E
+1100%
Contains
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Vitamin D
+300%
Contains
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Vitamin B1
+45.5%
Contains
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Vitamin B2
+23.4%
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Vitamin B3
+1909.6%
Contains
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Vitamin B5
+89.4%
Contains
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Vitamin B6
+307.3%
Contains
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Folate
+11.1%
Contains
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Vitamin B12
+2880%
Contains
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Vitamin K
+333.3%
Contains
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Vitamin A
+142.6%
Contains
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Vitamin C
+∞%
Equal in Folate - 9
Contains
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Vitamin E
+1100%
Contains
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Vitamin D
+300%
Contains
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Vitamin B1
+45.5%
Contains
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Vitamin B2
+23.4%
Contains
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Vitamin B3
+1909.6%
Contains
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Vitamin B5
+89.4%
Contains
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Vitamin B6
+307.3%
Contains
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Folate
+11.1%
Contains
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Vitamin B12
+2880%
Contains
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Vitamin K
+333.3%
Contains
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Vitamin A
+142.6%
Contains
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Vitamin C
+∞%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+553.1%
Contains
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Fats
+70.1%
Contains
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Other
+200%
Contains
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Carbs
+∞%
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Water
+35.3%
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
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Protein
+553.1%
Contains
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Fats
+70.1%
Contains
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Other
+200%
Contains
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Carbs
+∞%
Contains
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Water
+35.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-29%
Contains
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Monounsaturated Fat
+44.9%
Contains
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Polyunsaturated fat
+224.6%
Saturated Fat:
1.528 g
Monounsaturated Fat:
3.869 g
Polyunsaturated fat:
5.148 g
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Contains
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Saturated Fat
-29%
Contains
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Monounsaturated Fat
+44.9%
Contains
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Polyunsaturated 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.
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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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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 7.3g |
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| Protein | 24.62g | 3.77g |
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| Fats | 11.45g | 6.73g |
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| Carbs | 0g | 7.4g |
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| Calories | 208kcal | 105kcal |
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| Sugar | 0g | 4.78g |
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| Fiber | 0g | 0.1g |
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| Calcium | 382mg | 126mg |
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| Iron | 2.92mg | 0.21mg |
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| Magnesium | 39mg | 15mg |
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| Phosphorus | 490mg | 101mg |
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| Potassium | 397mg | 163mg |
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| Sodium | 307mg | 328mg |
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| Zinc | 1.31mg | 0.42mg |
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| Copper | 0.186mg | 0.013mg |
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| Manganese | 0.108mg | 0.024mg |
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| Selenium | 52.7µg | 3.3µg |
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| Vitamin A | 108IU | 262IU |
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| Vitamin A RAE | 32µg | 73µg |
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| Vitamin E | 2.04mg | 0.17mg |
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| Vitamin D | 193IU | 49IU |
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| Vitamin D | 4.8µg | 1.2µg |
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| Vitamin C | 0mg | 0.8mg |
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| Vitamin B1 | 0.08mg | 0.055mg |
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| Vitamin B2 | 0.227mg | 0.184mg |
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| Vitamin B3 | 5.245mg | 0.261mg |
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| Vitamin B5 | 0.642mg | 0.339mg |
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| Vitamin B6 | 0.167mg | 0.041mg |
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| Folate | 10µg | 9µg |
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| Vitamin B12 | 8.94µg | 0.3µg |
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| Vitamin K | 2.6µg | 0.6µg |
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| Tryptophan | 0.276mg | 0.046mg |
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| Threonine | 1.079mg | 0.147mg |
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| Isoleucine | 1.134mg | 0.198mg |
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| Leucine | 2.001mg | 0.32mg |
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| Lysine | 2.26mg | 0.259mg |
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| Methionine | 0.729mg | 0.082mg |
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| Phenylalanine | 0.961mg | 0.157mg |
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| Valine | 1.268mg | 0.219mg |
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| Histidine | 0.725mg | 0.089mg |
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| Cholesterol | 142mg | 8mg |
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| Saturated Fat | 1.528g | 2.152g |
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| Omega-3 - DHA | 0.509g | 0g |
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| Omega-3 - EPA | 0.473g | 0g |
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| Monounsaturated Fat | 3.869g | 2.67g |
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| Polyunsaturated fat | 5.148g | 1.586g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
131%
16%
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)