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  6. Pacific saury raw vs. Béchamel sauce

Pacific saury raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and béchamel sauce?

  • Pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin B3, manganese, and choline, yet béchamel sauce is higher in vitamin B2.
  • Pacific saury raw's daily need coverage for vitamin B12 is 71% more.
  • Pacific saury raw has 10 times more manganese than béchamel sauce. While pacific saury raw has 0.24mg of manganese, béchamel sauce has only 0.024mg.
  • The amount of cholesterol in béchamel sauce is lower.

We used Fish, pike, northern, raw and Sauce, homemade, white, thin types in this article.

Infographic

Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +106.7%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +161.9%
Contains more CopperCopper +292.3%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +281.8%
Contains more CalciumCalcium +121.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 +375%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +108.3%
Contains more Vitamin B3Vitamin B3 +781.2%
Contains more Vitamin B5Vitamin B5 +121.2%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin B12Vitamin B12 +566.7%
Contains more FolateFolate +66.7%
Contains more CholineCholine +361%
Contains more Vitamin AVitamin A +247.6%
Contains more Vitamin B2Vitamin B2 +192.1%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin B1 ~0.055mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +410.9%
Contains more FatsFats +875.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.4%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -94.5%
Contains more Mono. FatMonounsaturated fat +1600.6%
Contains more Poly. FatPolyunsaturated fat +685.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw 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 Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Béchamel sauce DV% diff.
Vitamin B12 2µg 0.3µg 71%
Protein 19.26g 3.77g 31%
Phosphorus 220mg 101mg 17%
Selenium 12.6µg 3.3µg 17%
Sodium 39mg 328mg 13%
Vitamin B3 2.3mg 0.261mg 13%
Cholesterol 39mg 8mg 10%
Choline 65mg 14.1mg 9%
Polyunsaturated fat 0.202g 1.586g 9%
Vitamin B2 0.063mg 0.184mg 9%
Manganese 0.24mg 0.024mg 9%
Saturated fat 0.118g 2.152g 9%
Fats 0.69g 6.73g 9%
Vitamin B5 0.75mg 0.339mg 8%
Calcium 57mg 126mg 7%
Vitamin D 2.5µg 1.2µg 7%
Monounsaturated fat 0.157g 2.67g 6%
Vitamin A 21µg 73µg 6%
Vitamin D 99IU 49IU 6%
Vitamin B6 0.117mg 0.041mg 6%
Copper 0.051mg 0.013mg 4%
Iron 0.55mg 0.21mg 4%
Magnesium 31mg 15mg 4%
Vitamin C 3.8mg 0.8mg 3%
Potassium 259mg 163mg 3%
Zinc 0.67mg 0.42mg 2%
Folate 15µg 9µg 2%
Carbs 0g 7.4g 2%
Calories 88kcal 105kcal 1%
Net carbs 0g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin E 0.2mg 0.17mg 0%
Vitamin B1 0.058mg 0.055mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.216mg 0.046mg 0%
Threonine 0.844mg 0.147mg 0%
Isoleucine 0.887mg 0.198mg 0%
Leucine 1.565mg 0.32mg 0%
Lysine 1.768mg 0.259mg 0%
Methionine 0.57mg 0.082mg 0%
Phenylalanine 0.752mg 0.157mg 0%
Valine 0.992mg 0.219mg 0%
Histidine 0.567mg 0.089mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
15%
Béchamel sauce
Minerals Daily Need Coverage Score
32%
Pacific saury raw
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 2.034g)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 31mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.