Fish sandwich vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

Significant differences between fish sandwiches and béchamel sauce

The amount of selenium, iron, vitamin B12, vitamin B1, vitamin B3, vitamin K, manganese, and folate in fish sandwiches is higher than in béchamel sauce.
Fish sandwiches cover your daily selenium needs 27% more than béchamel sauce.
Béchamel sauce has 23 times less vitamin K than fish sandwiches. Fish sandwiches have 13.6µg of vitamin K, while béchamel sauce has 0.6µg.
Béchamel sauce contains less cholesterol.

Specific food types used in this comparison are Fast foods, fish sandwich, with tartar sauce and Sauce, homemade, white, thin.

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.

Fish sandwich

Béchamel sauce

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+26.4%
Contains more IronIron	+614.3%
Contains more CopperCopper	+476.9%
Contains more ZincZinc	+16.7%
Contains more PhosphorusPhosphorus	+14.9%
Contains more ManganeseManganese	+1000%
Contains more SeleniumSelenium	+445.5%

Contains more CalciumCalcium	+240.5%
Contains less SodiumSodium	-45.5%

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.

Fish sandwich

Béchamel sauce

Contains more Vitamin CVitamin C	+125%
Contains more Vitamin EVitamin E	+223.5%
Contains more Vitamin B1Vitamin B1	+281.8%
Contains more Vitamin B3Vitamin B3	+723.8%
Contains more Vitamin B6Vitamin B6	+70.7%
Contains more Vitamin B12Vitamin B12	+126.7%
Contains more Vitamin KVitamin K	+2166.7%
Contains more FolateFolate	+411.1%
Contains more CholineCholine	+105%

Contains more Vitamin AVitamin A	+1116.7%
Contains more Vitamin DVitamin D	+500%
Contains more Vitamin B2Vitamin B2	+31.4%

~equal in Vitamin B5 ~0.339mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	6.257g	1.586g	31%
Selenium	18µg	3.3µg	27%
Vitamin B12	0.68µg	0.3µg	16%
Iron	1.5mg	0.21mg	16%
Vitamin B1	0.21mg	0.055mg	13%
Protein	10.29g	3.77g	13%
Sodium	602mg	328mg	12%
Vitamin B3	2.15mg	0.261mg	12%
Vitamin K	13.6µg	0.6µg	11%
Manganese	0.264mg	0.024mg	10%
Fats	12.45g	6.73g	9%
Cholesterol	35mg	8mg	9%
Calcium	37mg	126mg	9%
Folate	46µg	9µg	9%
Calories	257kcal	105kcal	8%
Copper	0.075mg	0.013mg	7%
Vitamin A	6µg	73µg	7%
Carbs	26.69g	7.4g	6%
Vitamin D	0.2µg	1.2µg	5%
Vitamin D	9IU	49IU	5%
Fiber	1g	0.1g	4%
Choline	28.9mg	14.1mg	3%
Vitamin E	0.55mg	0.17mg	3%
Vitamin B2	0.14mg	0.184mg	3%
Fructose	1.47g		2%
Vitamin B6	0.07mg	0.041mg	2%
Phosphorus	116mg	101mg	2%
Magnesium	25mg	15mg	2%
Vitamin B5	0.37mg	0.339mg	1%
Vitamin C	1.8mg	0.8mg	1%
Zinc	0.49mg	0.42mg	1%
Potassium	206mg	163mg	1%
Saturated fat	1.949g	2.152g	1%
Net carbs	25.69g	7.3g	N/A
Sugar	3.53g	4.78g	N/A
Trans fat	0.08g		N/A
Monounsaturated fat	2.595g	2.67g	0%
Tryptophan		0.046mg	0%
Threonine		0.147mg	0%
Isoleucine		0.198mg	0%
Leucine		0.32mg	0%
Lysine		0.259mg	0%
Methionine		0.082mg	0%
Phenylalanine		0.157mg	0%
Valine		0.219mg	0%
Histidine		0.089mg	0%
Omega-3 - EPA	0.029g	0g	N/A
Omega-3 - DHA	0.064g	0g	N/A
Omega-3 - ALA	0.489g		N/A
Omega-3 - DPA	0.003g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.023g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.002g		N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A
Omega-6 - Linoleic acid	5.561g		N/A