Rainbow trout vs. Béchamel sauce — In-Depth Nutrition Comparison
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A recap on differences between rainbow trout and béchamel sauce
- Béchamel sauce has less vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, vitamin B6, phosphorus, and vitamin E.
- Rainbow trout covers your daily vitamin B12 needs 167% more than béchamel sauce.
- Béchamel sauce contains 21 times less vitamin B3 than rainbow trout. Rainbow trout contains 5.567mg of vitamin B3, while béchamel sauce contains 0.261mg.
- Béchamel sauce has less cholesterol.
Food varieties used in this article are Fish, trout, rainbow, farmed, raw 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 | +66.7% |
| Contains more PotassiumPotassium | +131.3% |
| Contains more IronIron | +47.6% |
| Contains more CopperCopper | +253.8% |
| Contains more PhosphorusPhosphorus | +123.8% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +615.2% |
| Contains more CalciumCalcium | +404% |
| Contains more ManganeseManganese | +118.2% |
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 CVitamin C | +262.5% |
| Contains more Vitamin AVitamin A | +15.1% |
| Contains more Vitamin EVitamin E | +1276.5% |
| Contains more Vitamin DVitamin D | +1225% |
| Contains more Vitamin B1Vitamin B1 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +2033% |
| Contains more Vitamin B5Vitamin B5 | +391.7% |
| Contains more Vitamin B6Vitamin B6 | +729.3% |
| Contains more Vitamin B12Vitamin B12 | +1333.3% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +361% |
| Contains more Vitamin B2Vitamin B2 | +104.4% |
| Contains more Vitamin KVitamin K | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 0.3µg | 167% |
| Vitamin D | 15.9µg | 1.2µg | 74% |
| Vitamin D | 635IU | 49IU | 73% |
| Selenium | 23.6µg | 3.3µg | 37% |
| Vitamin B3 | 5.567mg | 0.261mg | 33% |
| Protein | 19.94g | 3.77g | 32% |
| Vitamin B5 | 1.667mg | 0.339mg | 27% |
| Vitamin B6 | 0.34mg | 0.041mg | 23% |
| Phosphorus | 226mg | 101mg | 18% |
| Cholesterol | 59mg | 8mg | 17% |
| Vitamin E | 2.34mg | 0.17mg | 14% |
| Sodium | 51mg | 328mg | 12% |
| Calcium | 25mg | 126mg | 10% |
| Choline | 65mg | 14.1mg | 9% |
| Vitamin B2 | 0.09mg | 0.184mg | 7% |
| Potassium | 377mg | 163mg | 6% |
| Vitamin B1 | 0.12mg | 0.055mg | 5% |
| Copper | 0.046mg | 0.013mg | 4% |
| Saturated fat | 1.383g | 2.152g | 3% |
| Monounsaturated fat | 1.979g | 2.67g | 2% |
| Calories | 141kcal | 105kcal | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Carbs | 0g | 7.4g | 2% |
| Vitamin C | 2.9mg | 0.8mg | 2% |
| Manganese | 0.011mg | 0.024mg | 1% |
| Vitamin A | 84µg | 73µg | 1% |
| Iron | 0.31mg | 0.21mg | 1% |
| Folate | 11µg | 9µg | 1% |
| Fats | 6.18g | 6.73g | 1% |
| Polyunsaturated fat | 1.507g | 1.586g | 1% |
| Net carbs | 0g | 7.3g | N/A |
| Sugar | 0g | 4.78g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Zinc | 0.45mg | 0.42mg | 0% |
| Vitamin K | 0.1µg | 0.6µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.046mg | 0% |
| Threonine | 0.915mg | 0.147mg | 0% |
| Isoleucine | 0.962mg | 0.198mg | 0% |
| Leucine | 1.696mg | 0.32mg | 0% |
| Lysine | 1.916mg | 0.259mg | 0% |
| Methionine | 0.618mg | 0.082mg | 0% |
| Phenylalanine | 0.815mg | 0.157mg | 0% |
| Valine | 1.075mg | 0.219mg | 0% |
| Histidine | 0.614mg | 0.089mg | 0% |
| Omega-3 - EPA | 0.217g | 0g | N/A |
| Omega-3 - DHA | 0.516g | 0g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0.091g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.04g | N/A | |
| Omega-6 - Linoleic acid | 0.466g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +428.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1700% |
~equal in
Fats
~6.73g
~equal in
Water
~80.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 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 | -35.7% |
| Contains more Mono. FatMonounsaturated fat | +34.9% |
~equal in
Polyunsaturated fat
~1.586g