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  6. Roe vs. Béchamel sauce

Roe vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between roe and béchamel sauce

  • Béchamel sauce has less vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B1, vitamin C, vitamin B5, and copper.
  • Roe's daily need coverage for vitamin B12 is 468% more.
  • Roe has 60 times more cholesterol than béchamel sauce. Roe has 479mg of cholesterol, while béchamel sauce has 8mg.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Sauce, homemade, white, thin.

Infographic

Roe 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.
Roe
Roe
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +73.3%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +266.7%
Contains more CopperCopper +884.6%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +409.9%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +1466.7%
Contains more CalciumCalcium +350%
Contains more ManganeseManganese +84.6%

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.
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +1950%
Contains more Vitamin AVitamin A +24.7%
Contains more Vitamin B1Vitamin B1 +403.6%
Contains more Vitamin B2Vitamin B2 +415.8%
Contains more Vitamin B3Vitamin B3 +739.8%
Contains more Vitamin B5Vitamin B5 +240.4%
Contains more Vitamin B6Vitamin B6 +351.2%
Contains more Vitamin B12Vitamin B12 +3746.7%
Contains more FolateFolate +922.2%

All nutrients comparison - raw data values

Nutrient Roe Béchamel sauce DV% diff.
Vitamin B12 11.54µg 0.3µg 468%
Cholesterol 479mg 8mg 157%
Selenium 51.7µg 3.3µg 88%
Vitamin B2 0.949mg 0.184mg 59%
Phosphorus 515mg 101mg 59%
Protein 28.62g 3.77g 50%
Folate 92µg 9µg 21%
Vitamin B1 0.277mg 0.055mg 19%
Vitamin C 16.4mg 0.8mg 17%
Vitamin B5 1.154mg 0.339mg 16%
Copper 0.128mg 0.013mg 13%
Vitamin B3 2.192mg 0.261mg 12%
Polyunsaturated fat 3.404g 1.586g 12%
Vitamin B6 0.185mg 0.041mg 11%
Calcium 28mg 126mg 10%
Sodium 117mg 328mg 9%
Zinc 1.28mg 0.42mg 8%
Iron 0.77mg 0.21mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Calories 204kcal 105kcal 5%
Potassium 283mg 163mg 4%
Magnesium 26mg 15mg 3%
Choline 14.1mg 3%
Fats 8.23g 6.73g 2%
Vitamin A 91µg 73µg 2%
Carbs 1.92g 7.4g 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Saturated fat 1.866g 2.152g 1%
Monounsaturated fat 2.129g 2.67g 1%
Net carbs 1.92g 7.3g N/A
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.013mg 0.024mg 0%
Tryptophan 0.375mg 0.046mg 0%
Threonine 1.305mg 0.147mg 0%
Isoleucine 1.465mg 0.198mg 0%
Leucine 2.509mg 0.32mg 0%
Lysine 2.179mg 0.259mg 0%
Methionine 0.71mg 0.082mg 0%
Phenylalanine 1.401mg 0.157mg 0%
Valine 1.676mg 0.219mg 0%
Histidine 0.778mg 0.089mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +659.2%
Contains more FatsFats +22.3%
Contains more OtherOther +80.6%
Contains more CarbsCarbs +285.4%
Contains more WaterWater +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -13.3%
Contains more Poly. FatPolyunsaturated fat +114.6%
Contains more Mono. FatMonounsaturated fat +25.4%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.