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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
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
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
76%
15%
Minerals Daily Need Coverage Score
49%
19%
Comparison summary
Which food is lower in Sugar?
Smoked salmon is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 1.223g)
Which food is richer in minerals?
Smoked salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 344mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
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.