Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Smoked salmon
  5. Compare
  6. Smoked salmon vs. Béchamel sauce

Smoked salmon vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

Important differences between Smoked salmon and Béchamel sauce

  • Smoked salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Copper, Vitamin B6, Choline, and Vitamin B5, however, Béchamel sauce has more Calcium.
  • Smoked salmon's daily need coverage for Vitamin B12 is 123% more.
  • Smoked salmon has 18 times more Vitamin B3 than Béchamel sauce. Smoked salmon has 4.72mg of Vitamin B3, while Béchamel sauce has 0.261mg.
  • Béchamel sauce is lower in Sodium.

The food varieties used in the comparison are Fish, salmon, chinook, smoked and Sauce, homemade, white, thin.

Infographic

Smoked salmon 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.
Smoked salmon
Smoked salmon
6
:
4
Béchamel sauce
Béchamel sauce
Contains more Iron +304.8%
Contains more Magnesium +20%
Contains more Phosphorus +62.4%
Contains more Copper +1669.2%
Contains more Selenium +881.8%
Contains more Calcium +1045.5%
Contains less Sodium -51.2%
Contains more Zinc +35.5%
Contains more Manganese +41.2%
Equal in Potassium - 163
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Contains more Iron +304.8%
Contains more Magnesium +20%
Contains more Phosphorus +62.4%
Contains more Copper +1669.2%
Contains more Selenium +881.8%
Contains more Calcium +1045.5%
Contains less Sodium -51.2%
Contains more Zinc +35.5%
Contains more Manganese +41.2%
Equal in Potassium - 163

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.
Smoked salmon
Smoked salmon
6
:
6
Béchamel sauce
Béchamel sauce
Contains more Vitamin E +694.1%
Contains more Vitamin D +1325%
Contains more Vitamin B3 +1708.4%
Contains more Vitamin B5 +156.6%
Contains more Vitamin B6 +578%
Contains more Vitamin B12 +986.7%
Contains more Vitamin A +201.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +82.2%
Contains more Folate +350%
Contains more Vitamin K +500%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Contains more Vitamin E +694.1%
Contains more Vitamin D +1325%
Contains more Vitamin B3 +1708.4%
Contains more Vitamin B5 +156.6%
Contains more Vitamin B6 +578%
Contains more Vitamin B12 +986.7%
Contains more Vitamin A +201.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B2 +82.2%
Contains more Folate +350%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
3
Béchamel sauce
Béchamel sauce
Contains more Protein +384.9%
Contains more Other +275%
Contains more Fats +55.8%
Contains more Carbs +∞%
Contains more Water +12%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Béchamel sauce
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 Protein +384.9%
Contains more Other +275%
Contains more Fats +55.8%
Contains more Carbs +∞%
Contains more Water +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
1
:
2
Béchamel sauce
Béchamel sauce
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +32%
Contains more Polyunsaturated fat +59.4%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +32%
Contains more Polyunsaturated fat +59.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Béchamel sauce Opinion
Net carbs 0g 7.3g Béchamel sauce
Protein 18.28g 3.77g Smoked salmon
Fats 4.32g 6.73g Béchamel sauce
Carbs 0g 7.4g Béchamel sauce
Calories 117kcal 105kcal Smoked salmon
Sugar 0g 4.78g Smoked salmon
Fiber 0g 0.1g Béchamel sauce
Calcium 11mg 126mg Béchamel sauce
Iron 0.85mg 0.21mg Smoked salmon
Magnesium 18mg 15mg Smoked salmon
Phosphorus 164mg 101mg Smoked salmon
Potassium 175mg 163mg Smoked salmon
Sodium 672mg 328mg Béchamel sauce
Zinc 0.31mg 0.42mg Béchamel sauce
Copper 0.23mg 0.013mg Smoked salmon
Manganese 0.017mg 0.024mg Béchamel sauce
Selenium 32.4µg 3.3µg Smoked salmon
Vitamin A 87IU 262IU Béchamel sauce
Vitamin A RAE 26µg 73µg Béchamel sauce
Vitamin E 1.35mg 0.17mg Smoked salmon
Vitamin D 685IU 49IU Smoked salmon
Vitamin D 17.1µg 1.2µg Smoked salmon
Vitamin C 0mg 0.8mg Béchamel sauce
Vitamin B1 0.023mg 0.055mg Béchamel sauce
Vitamin B2 0.101mg 0.184mg Béchamel sauce
Vitamin B3 4.72mg 0.261mg Smoked salmon
Vitamin B5 0.87mg 0.339mg Smoked salmon
Vitamin B6 0.278mg 0.041mg Smoked salmon
Folate 2µg 9µg Béchamel sauce
Vitamin B12 3.26µg 0.3µg Smoked salmon
Vitamin K 0.1µg 0.6µg Béchamel sauce
Tryptophan 0.205mg 0.046mg Smoked salmon
Threonine 0.801mg 0.147mg Smoked salmon
Isoleucine 0.842mg 0.198mg Smoked salmon
Leucine 1.486mg 0.32mg Smoked salmon
Lysine 1.679mg 0.259mg Smoked salmon
Methionine 0.541mg 0.082mg Smoked salmon
Phenylalanine 0.714mg 0.157mg Smoked salmon
Valine 0.942mg 0.219mg Smoked salmon
Histidine 0.538mg 0.089mg Smoked salmon
Cholesterol 23mg 8mg Béchamel sauce
Saturated Fat 0.929g 2.152g Smoked salmon
Omega-3 - DHA 0.267g 0g Smoked salmon
Omega-3 - EPA 0.183g 0g Smoked salmon
Omega-3 - DPA 0.073g 0g Smoked salmon
Monounsaturated Fat 2.023g 2.67g Béchamel sauce
Polyunsaturated fat 0.995g 1.586g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Béchamel sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Smoked salmon
Smoked salmon vs Salmon raw
Salmon raw
Smoked salmon
Smoked salmon vs Caviar
Caviar
Smoked salmon
Smoked salmon vs Sardine
Sardine
Béchamel sauce
Béchamel sauce vs Fish sauce
Fish sauce
Béchamel sauce
Béchamel sauce vs Hot sauce
Hot sauce
Béchamel sauce
Béchamel sauce vs Barbecue sauce
Barbecue sauce

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
99%
Smoked salmon
16%
Béchamel sauce
Minerals Daily Need Coverage Score
49%
Smoked salmon
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 1.223g)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 344mg)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 15mg)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $14)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.