Squid vs. Béchamel sauce — In-Depth Nutrition Comparison
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The main differences between Squid and Béchamel sauce
- Squid is richer than Béchamel sauce in Vitamin B12, Selenium, Iron, Vitamin B2, Copper, Phosphorus, Zinc, and Vitamin B6.
- Daily need coverage for Vitamin B12 from Squid is 213% higher.
- Squid contains 77 times more Copper than Béchamel sauce. Squid contains 0.998mg of Copper, while Béchamel sauce contains 0.013mg.
- Béchamel sauce contains less Cholesterol.
Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Sauce, homemade, white, thin.
Infographic
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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
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Calcium
+42.9%
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Iron
+5061.9%
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Magnesium
+300%
Contains
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Phosphorus
+474.3%
Contains
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Potassium
+290.8%
Contains
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Zinc
+723.8%
Contains
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Copper
+7576.9%
Contains
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Manganese
+770.8%
Contains
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Selenium
+2615.2%
Contains
less
Sodium
-55.9%
Contains
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Calcium
+42.9%
Contains
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Iron
+5061.9%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+474.3%
Contains
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Potassium
+290.8%
Contains
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Zinc
+723.8%
Contains
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Copper
+7576.9%
Contains
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Manganese
+770.8%
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Selenium
+2615.2%
Contains
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Sodium
-55.9%
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
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Vitamin A
+157.6%
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Vitamin C
+962.5%
Contains
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Vitamin B2
+839.7%
Contains
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Vitamin B3
+738.7%
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Vitamin B5
+165.5%
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Vitamin B6
+558.5%
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Folate
+166.7%
Contains
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Vitamin B12
+1700%
Contains
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Vitamin B1
+223.5%
Contains
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Vitamin A
+157.6%
Contains
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Vitamin C
+962.5%
Contains
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Vitamin B2
+839.7%
Contains
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Vitamin B3
+738.7%
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Vitamin B5
+165.5%
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Vitamin B6
+558.5%
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Folate
+166.7%
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Vitamin B12
+1700%
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Vitamin B1
+223.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+761.5%
Contains
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Other
+133.3%
Contains
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Fats
+380.7%
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Carbs
+351.2%
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Water
+32%
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Protein
+761.5%
Contains
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Other
+133.3%
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Fats
+380.7%
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Carbs
+351.2%
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Water
+32%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-89%
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Monounsaturated Fat
+1548.1%
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Polyunsaturated fat
+491.8%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Contains
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Saturated Fat
-89%
Contains
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Monounsaturated Fat
+1548.1%
Contains
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Polyunsaturated fat
+491.8%
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 7.3g |
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| Protein | 32.48g | 3.77g |
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| Fats | 1.4g | 6.73g |
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| Carbs | 1.64g | 7.4g |
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| Calories | 158kcal | 105kcal |
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| Sugar | 4.78g |
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| Fiber | 0g | 0.1g |
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| Calcium | 180mg | 126mg |
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| Iron | 10.84mg | 0.21mg |
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| Magnesium | 60mg | 15mg |
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| Phosphorus | 580mg | 101mg |
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| Potassium | 637mg | 163mg |
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| Sodium | 744mg | 328mg |
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| Zinc | 3.46mg | 0.42mg |
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| Copper | 0.998mg | 0.013mg |
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| Manganese | 0.209mg | 0.024mg |
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| Selenium | 89.6µg | 3.3µg |
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| Vitamin A | 675IU | 262IU |
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| Vitamin A RAE | 203µg | 73µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 8.5mg | 0.8mg |
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| Vitamin B1 | 0.017mg | 0.055mg |
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| Vitamin B2 | 1.729mg | 0.184mg |
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| Vitamin B3 | 2.189mg | 0.261mg |
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| Vitamin B5 | 0.9mg | 0.339mg |
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| Vitamin B6 | 0.27mg | 0.041mg |
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| Folate | 24µg | 9µg |
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| Vitamin B12 | 5.4µg | 0.3µg |
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| Vitamin K | 0.6µg |
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| Tryptophan | 0.364mg | 0.046mg |
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| Threonine | 1.398mg | 0.147mg |
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| Isoleucine | 1.414mg | 0.198mg |
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| Leucine | 2.287mg | 0.32mg |
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| Lysine | 2.427mg | 0.259mg |
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| Methionine | 0.733mg | 0.082mg |
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| Phenylalanine | 1.164mg | 0.157mg |
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| Valine | 1.419mg | 0.219mg |
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| Histidine | 0.624mg | 0.089mg |
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| Cholesterol | 224mg | 8mg |
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| Saturated Fat | 0.236g | 2.152g |
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| Omega-3 - DHA | 0.132g | 0g |
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| Omega-3 - EPA | 0.078g | 0g |
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| Omega-3 - DPA | 0.012g | 0g |
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| Monounsaturated Fat | 0.162g | 2.67g |
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| Polyunsaturated fat | 0.268g | 1.586g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
110%
16%
Minerals Daily Need Coverage Score
185%
19%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 1.916g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 416mg)
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 216mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)