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  6. Rainbow trout vs. Béchamel sauce

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.

Infographic

Rainbow trout 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.
Rainbow trout
Rainbow trout
8
:
2
Béchamel sauce
Béchamel sauce
Contains more Iron +47.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +123.8%
Contains more Potassium +131.3%
Contains less Sodium -84.5%
Contains more Copper +253.8%
Contains more Selenium +615.2%
Contains more Calcium +404%
Contains more Manganese +118.2%
Equal in Zinc - 0.42
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +47.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +123.8%
Contains more Potassium +131.3%
Contains less Sodium -84.5%
Contains more Copper +253.8%
Contains more Selenium +615.2%
Contains more Calcium +404%
Contains more Manganese +118.2%
Equal in Zinc - 0.42

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.
Rainbow trout
Rainbow trout
10
:
2
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +1276.5%
Contains more Vitamin D +1225%
Contains more Vitamin C +262.5%
Contains more Vitamin B1 +118.2%
Contains more Vitamin B3 +2033%
Contains more Vitamin B5 +391.7%
Contains more Vitamin B6 +729.3%
Contains more Folate +22.2%
Contains more Vitamin B12 +1333.3%
Contains more Vitamin B2 +104.4%
Contains more Vitamin K +500%
Equal in Vitamin A - 262
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin E +1276.5%
Contains more Vitamin D +1225%
Contains more Vitamin C +262.5%
Contains more Vitamin B1 +118.2%
Contains more Vitamin B3 +2033%
Contains more Vitamin B5 +391.7%
Contains more Vitamin B6 +729.3%
Contains more Folate +22.2%
Contains more Vitamin B12 +1333.3%
Contains more Vitamin B2 +104.4%
Contains more Vitamin K +500%
Equal in Vitamin A - 262

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
4
Béchamel sauce
Béchamel sauce
Contains more Protein +428.9%
Contains more Carbs +∞%
Contains more Other +1700%
Equal in Fats - 6.73
Equal in Water - 80.66
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Béchamel sauce
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 Protein +428.9%
Contains more Carbs +∞%
Contains more Other +1700%
Equal in Fats - 6.73
Equal in Water - 80.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +34.9%
Equal in Polyunsaturated fat - 1.586
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +34.9%
Equal in Polyunsaturated fat - 1.586

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Béchamel sauce Opinion
Net carbs 0g 7.3g Béchamel sauce
Protein 19.94g 3.77g Rainbow trout
Fats 6.18g 6.73g Béchamel sauce
Carbs 0g 7.4g Béchamel sauce
Calories 141kcal 105kcal Rainbow trout
Sugar 0g 4.78g Rainbow trout
Fiber 0g 0.1g Béchamel sauce
Calcium 25mg 126mg Béchamel sauce
Iron 0.31mg 0.21mg Rainbow trout
Magnesium 25mg 15mg Rainbow trout
Phosphorus 226mg 101mg Rainbow trout
Potassium 377mg 163mg Rainbow trout
Sodium 51mg 328mg Rainbow trout
Zinc 0.45mg 0.42mg Rainbow trout
Copper 0.046mg 0.013mg Rainbow trout
Manganese 0.011mg 0.024mg Béchamel sauce
Selenium 23.6µg 3.3µg Rainbow trout
Vitamin A 280IU 262IU Rainbow trout
Vitamin A RAE 84µg 73µg Rainbow trout
Vitamin E 2.34mg 0.17mg Rainbow trout
Vitamin D 635IU 49IU Rainbow trout
Vitamin D 15.9µg 1.2µg Rainbow trout
Vitamin C 2.9mg 0.8mg Rainbow trout
Vitamin B1 0.12mg 0.055mg Rainbow trout
Vitamin B2 0.09mg 0.184mg Béchamel sauce
Vitamin B3 5.567mg 0.261mg Rainbow trout
Vitamin B5 1.667mg 0.339mg Rainbow trout
Vitamin B6 0.34mg 0.041mg Rainbow trout
Folate 11µg 9µg Rainbow trout
Vitamin B12 4.3µg 0.3µg Rainbow trout
Vitamin K 0.1µg 0.6µg Béchamel sauce
Tryptophan 0.234mg 0.046mg Rainbow trout
Threonine 0.915mg 0.147mg Rainbow trout
Isoleucine 0.962mg 0.198mg Rainbow trout
Leucine 1.696mg 0.32mg Rainbow trout
Lysine 1.916mg 0.259mg Rainbow trout
Methionine 0.618mg 0.082mg Rainbow trout
Phenylalanine 0.815mg 0.157mg Rainbow trout
Valine 1.075mg 0.219mg Rainbow trout
Histidine 0.614mg 0.089mg Rainbow trout
Cholesterol 59mg 8mg Béchamel sauce
Trans Fat 0.047g Béchamel sauce
Saturated Fat 1.383g 2.152g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 2.67g Béchamel sauce
Polyunsaturated fat 1.507g 1.586g Béchamel sauce
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Rainbow trout
16%
Béchamel sauce
Minerals Daily Need Coverage Score
33%
Rainbow trout
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.769g)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 51mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $7)

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.