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.
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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 | +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.
| 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
Protein:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
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
Saturated fat:
Sat. Fat
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 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 | -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.
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| Lower in Sugar |
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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 Sodium |
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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 | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
265%
15%
Minerals Daily Need Coverage Score
198%
19%
Comparison summary
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Mussels is lower in Saturated fat (difference - 1.302g)
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 50)
Which food is cheaper?
Béchamel sauce is cheaper (difference - $7)