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Shrimp vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between shrimp and béchamel sauce?

  • Shrimp is richer in copper, phosphorus, zinc, and magnesium, yet béchamel sauce is richer in calcium and monounsaturated fat.
  • Shrimp's daily need coverage for cholesterol is 60% higher.
  • Shrimp has 29 times more copper than béchamel sauce. Shrimp has 0.379mg of copper, while béchamel sauce has 0.013mg.
  • Béchamel sauce contains less cholesterol.

We used Crustaceans, shrimp, cooked (not previously frozen) and Sauce, homemade, white, thin types in this comparison.

Infographic

Shrimp 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.
Shrimp
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
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 +160%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +142.9%
Contains more CopperCopper +2815.4%
Contains more ZincZinc +290.5%
Contains more PhosphorusPhosphorus +134.7%
Contains less SodiumSodium -66.2%
Contains more ManganeseManganese +37.5%
Contains more CalciumCalcium +80%

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.
Shrimp
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
1
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 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 +536.1%
Contains more FatsFats +2303.6%
Contains more CarbsCarbs +3600%
Contains more OtherOther +19%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 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 -97.4%
Contains more Mono. FatMonounsaturated fat +5462.5%
Contains more Poly. FatPolyunsaturated fat +1907.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shrimp Béchamel sauce DV% diff.
Cholesterol 189mg 8mg 60%
Copper 0.379mg 0.013mg 41%
Protein 23.98g 3.77g 40%
Phosphorus 237mg 101mg 19%
Vitamin B2 0.184mg 14%
Vitamin B12 0.3µg 13%
Zinc 1.64mg 0.42mg 11%
Saturated fat 0.056g 2.152g 10%
Fats 0.28g 6.73g 10%
Polyunsaturated fat 0.079g 1.586g 10%
Sodium 111mg 328mg 9%
Vitamin A 73µg 8%
Vitamin B5 0.339mg 7%
Monounsaturated fat 0.048g 2.67g 7%
Selenium 3.3µg 6%
Vitamin D 49IU 6%
Calcium 70mg 126mg 6%
Magnesium 39mg 15mg 6%
Vitamin D 1.2µg 6%
Vitamin B1 0.055mg 5%
Iron 0.51mg 0.21mg 4%
Vitamin B6 0.041mg 3%
Choline 14.1mg 3%
Potassium 259mg 163mg 3%
Vitamin B3 0.261mg 2%
Carbs 0.2g 7.4g 2%
Folate 9µg 2%
Vitamin E 0.17mg 1%
Vitamin C 0.8mg 1%
Vitamin K 0.6µg 1%
Calories 99kcal 105kcal 0%
Net carbs 0.2g 7.3g N/A
Sugar 4.78g N/A
Fiber 0.1g 0%
Manganese 0.033mg 0.024mg 0%
Trans fat 0.002g N/A
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 0.015g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp 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
0%
Shrimp
15%
Béchamel sauce
Minerals Daily Need Coverage Score
38%
Shrimp
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Shrimp
Shrimp is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Shrimp
Shrimp contains less Sodium (difference - 217mg)
Which food is lower in Saturated fat?
Shrimp
Shrimp is lower in Saturated fat (difference - 2.096g)
Which food is richer in minerals?
Shrimp
Shrimp is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 181mg)
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)
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.