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  6. Fish sauce vs. Béchamel sauce

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

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The main differences between fish sauce and béchamel sauce

  • Fish sauce is richer in magnesium, vitamin B6, vitamin B3, selenium, folate, and manganese, yet béchamel sauce is richer in phosphorus and vitamin B2.
  • Daily need coverage for sodium for fish sauce is 327% higher.
  • Fish sauce contains 12 times more magnesium than béchamel sauce. Fish sauce contains 175mg of magnesium, while béchamel sauce contains 15mg.
  • Béchamel sauce contains less sodium.

Food types used in this article are Sauce, fish, ready-to-serve and Sauce, homemade, white, thin.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +271.4%
Contains more CopperCopper +284.6%
Contains more ManganeseManganese +870.8%
Contains more SeleniumSelenium +175.8%
Contains more CalciumCalcium +193%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +1342.9%
Contains less SodiumSodium -95.8%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B3Vitamin B3 +786.2%
Contains more Vitamin B6Vitamin B6 +865.9%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +466.7%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +1725%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin B2Vitamin B2 +222.8%
Contains more Vitamin B5Vitamin B5 +187.3%
Contains more Vitamin KVitamin K +∞%
~equal in Choline ~14.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 ProteinProtein +34.2%
Contains more OtherOther +1304.2%
Contains more FatsFats +67200%
Contains more CarbsCarbs +103.3%
Contains more WaterWater +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +133400%
Contains more Poly. FatPolyunsaturated fat +52766.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Béchamel sauce DV% diff.
Sodium 7851mg 328mg 327%
Magnesium 175mg 15mg 38%
Vitamin B6 0.396mg 0.041mg 27%
Vitamin B3 2.313mg 0.261mg 13%
Phosphorus 7mg 101mg 13%
Folate 51µg 9µg 11%
Selenium 9.1µg 3.3µg 11%
Polyunsaturated fat 0.003g 1.586g 11%
Saturated fat 0.003g 2.152g 10%
Fats 0.01g 6.73g 10%
Vitamin B2 0.057mg 0.184mg 10%
Manganese 0.233mg 0.024mg 9%
Calcium 43mg 126mg 8%
Vitamin A 4µg 73µg 8%
Vitamin B12 0.48µg 0.3µg 8%
Monounsaturated fat 0.002g 2.67g 7%
Iron 0.78mg 0.21mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B5 0.118mg 0.339mg 4%
Calories 35kcal 105kcal 4%
Vitamin B1 0.012mg 0.055mg 4%
Potassium 288mg 163mg 4%
Copper 0.05mg 0.013mg 4%
Cholesterol 0mg 8mg 3%
Protein 5.06g 3.77g 3%
Zinc 0.2mg 0.42mg 2%
Vitamin E 0mg 0.17mg 1%
Carbs 3.64g 7.4g 1%
Vitamin K 0µg 0.6µg 1%
Vitamin C 0.5mg 0.8mg 0%
Net carbs 3.64g 7.3g N/A
Sugar 3.64g 4.78g N/A
Fiber 0g 0.1g 0%
Choline 13.2mg 14.1mg 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 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Fish sauce
15%
Béchamel sauce
Minerals Daily Need Coverage Score
132%
Fish sauce
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 1.14g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 2.149g)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 7523mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.