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  6. Smoked salmon vs. Béchamel sauce

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

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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 +20%
Contains more IronIron +304.8%
Contains more CopperCopper +1669.2%
Contains more PhosphorusPhosphorus +62.4%
Contains more SeleniumSelenium +881.8%
Contains more CalciumCalcium +1045.5%
Contains more ZincZinc +35.5%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +41.2%
~equal in Potassium ~163mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 EVitamin E +694.1%
Contains more Vitamin DVitamin D +1325%
Contains more Vitamin B3Vitamin B3 +1708.4%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin B6Vitamin B6 +578%
Contains more Vitamin B12Vitamin B12 +986.7%
Contains more CholineCholine +531.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180.8%
Contains more Vitamin B1Vitamin B1 +139.1%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +350%

All nutrients comparison - raw data values

Nutrient Smoked salmon Béchamel sauce DV% diff.
Vitamin B12 3.26µg 0.3µg 123%
Vitamin D 17.1µg 1.2µg 80%
Vitamin D 685IU 49IU 80%
Selenium 32.4µg 3.3µg 53%
Protein 18.28g 3.77g 29%
Vitamin B3 4.72mg 0.261mg 28%
Copper 0.23mg 0.013mg 24%
Vitamin B6 0.278mg 0.041mg 18%
Sodium 672mg 328mg 15%
Choline 89mg 14.1mg 14%
Calcium 11mg 126mg 12%
Vitamin B5 0.87mg 0.339mg 11%
Phosphorus 164mg 101mg 9%
Iron 0.85mg 0.21mg 8%
Vitamin E 1.35mg 0.17mg 8%
Saturated fat 0.929g 2.152g 6%
Vitamin B2 0.101mg 0.184mg 6%
Cholesterol 23mg 8mg 5%
Vitamin A 26µg 73µg 5%
Polyunsaturated fat 0.995g 1.586g 4%
Fats 4.32g 6.73g 4%
Vitamin B1 0.023mg 0.055mg 3%
Carbs 0g 7.4g 2%
Monounsaturated fat 2.023g 2.67g 2%
Folate 2µg 9µg 2%
Calories 117kcal 105kcal 1%
Magnesium 18mg 15mg 1%
Zinc 0.31mg 0.42mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Potassium 175mg 163mg 0%
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Manganese 0.017mg 0.024mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.205mg 0.046mg 0%
Threonine 0.801mg 0.147mg 0%
Isoleucine 0.842mg 0.198mg 0%
Leucine 1.486mg 0.32mg 0%
Lysine 1.679mg 0.259mg 0%
Methionine 0.541mg 0.082mg 0%
Phenylalanine 0.714mg 0.157mg 0%
Valine 0.942mg 0.219mg 0%
Histidine 0.538mg 0.089mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +384.9%
Contains more OtherOther +275%
Contains more FatsFats +55.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -56.8%
Contains more Mono. FatMonounsaturated fat +32%
Contains more Poly. FatPolyunsaturated fat +59.4%

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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. 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.