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Mussels vs. Béchamel sauce — In-Depth Nutrition Comparison

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Significant differences between mussels and béchamel sauce

  • The amount of vitamin B12, manganese, selenium, iron, phosphorus, zinc, vitamin B1, vitamin B2, vitamin B3, and folate in mussels is higher than in béchamel sauce.
  • Mussels covers your daily vitamin B12 needs 988% more than béchamel sauce.
  • Béchamel sauce has 283 times less manganese than mussels. Mussels has 6.8mg of manganese, while béchamel sauce has 0.024mg.

Specific food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Sauce, homemade, white, thin.

Infographic

Mussels vs Béchamel sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +146.7%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +3100%
Contains more CopperCopper +1046.2%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +28233.3%
Contains more SeleniumSelenium +2615.2%
Contains more CalciumCalcium +281.8%
Contains less SodiumSodium -11.1%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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 CVitamin C +1600%
Contains more Vitamin AVitamin A +24.7%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +1049.4%
Contains more Vitamin B5Vitamin B5 +180.2%
Contains more Vitamin B6Vitamin B6 +143.9%
Contains more Vitamin B12Vitamin B12 +7900%
Contains more FolateFolate +744.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +531.3%
Contains more OtherOther +120.8%
Contains more FatsFats +50.2%
Contains more WaterWater +31.9%
~equal in Carbs ~7.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 -60.5%
Contains more Mono. FatMonounsaturated fat +163.3%
Contains more Poly. FatPolyunsaturated fat +30.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Béchamel sauce DV% diff.
Vitamin B12 24µg 0.3µg 988%
Manganese 6.8mg 0.024mg 295%
Selenium 89.6µg 3.3µg 157%
Iron 6.72mg 0.21mg 81%
Protein 23.8g 3.77g 40%
Phosphorus 285mg 101mg 26%
Vitamin B1 0.3mg 0.055mg 20%
Zinc 2.67mg 0.42mg 20%
Vitamin B2 0.42mg 0.184mg 18%
Folate 76µg 9µg 17%
Vitamin B3 3mg 0.261mg 17%
Cholesterol 56mg 8mg 16%
Copper 0.149mg 0.013mg 15%
Vitamin C 13.6mg 0.8mg 14%
Vitamin B5 0.95mg 0.339mg 12%
Calcium 33mg 126mg 9%
Vitamin D 1.2µg 6%
Saturated fat 0.85g 2.152g 6%
Vitamin D 49IU 6%
Magnesium 37mg 15mg 5%
Vitamin B6 0.1mg 0.041mg 5%
Monounsaturated fat 1.014g 2.67g 4%
Choline 14.1mg 3%
Calories 172kcal 105kcal 3%
Potassium 268mg 163mg 3%
Fats 4.48g 6.73g 3%
Vitamin A 91µg 73µg 2%
Sodium 369mg 328mg 2%
Polyunsaturated fat 1.212g 1.586g 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Carbs 7.39g 7.4g 0%
Net carbs 7.39g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Tryptophan 0.267mg 0.046mg 0%
Threonine 1.025mg 0.147mg 0%
Isoleucine 1.036mg 0.198mg 0%
Leucine 1.676mg 0.32mg 0%
Lysine 1.779mg 0.259mg 0%
Methionine 0.537mg 0.082mg 0%
Phenylalanine 0.853mg 0.157mg 0%
Valine 1.04mg 0.219mg 0%
Histidine 0.457mg 0.089mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels 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
265%
Mussels
15%
Béchamel sauce
Minerals Daily Need Coverage Score
198%
Mussels
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 1.302g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 50)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.