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  6. Tuna salad vs. Béchamel sauce

Tuna salad vs. Béchamel sauce — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and béchamel sauce

  • Tuna salad has more selenium, vitamin B3, vitamin B12, copper, phosphorus, iron, and polyunsaturated fat; however, béchamel sauce is higher in calcium and vitamin B2.
  • Tuna salad covers your daily need for selenium, 69% more than béchamel sauce.
  • Tuna salad has 26 times more vitamin B3 than béchamel sauce. While tuna salad has 6.7mg of vitamin B3, béchamel sauce has only 0.261mg.

These are the specific foods used in this comparison Fish, tuna salad and Sauce, homemade, white, thin.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 +26.7%
Contains more IronIron +376.2%
Contains more CopperCopper +1015.4%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +76.2%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +1148.5%
Contains more CalciumCalcium +641.2%
Contains less SodiumSodium -18.4%
~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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin B3Vitamin B3 +2467%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more Vitamin B12Vitamin B12 +300%
Contains more Vitamin AVitamin A +204.2%
Contains more Vitamin B1Vitamin B1 +77.4%
Contains more Vitamin B2Vitamin B2 +162.9%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more FolateFolate +12.5%

All nutrients comparison - raw data values

Nutrient Tuna salad Béchamel sauce DV% diff.
Selenium 41.2µg 3.3µg 69%
Vitamin B3 6.7mg 0.261mg 40%
Vitamin B12 1.2µg 0.3µg 38%
Protein 16.04g 3.77g 25%
Polyunsaturated fat 4.122g 1.586g 17%
Copper 0.145mg 0.013mg 15%
Phosphorus 178mg 101mg 11%
Calcium 17mg 126mg 11%
Iron 1mg 0.21mg 10%
Vitamin B2 0.07mg 0.184mg 9%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Vitamin A 24µg 73µg 5%
Calories 187kcal 105kcal 4%
Fats 9.26g 6.73g 4%
Vitamin B6 0.081mg 0.041mg 3%
Choline 14.1mg 3%
Saturated fat 1.544g 2.152g 3%
Sodium 402mg 328mg 3%
Vitamin B5 0.26mg 0.339mg 2%
Vitamin B1 0.031mg 0.055mg 2%
Cholesterol 13mg 8mg 2%
Vitamin C 2.2mg 0.8mg 2%
Manganese 0.04mg 0.024mg 1%
Vitamin E 0.17mg 1%
Carbs 9.41g 7.4g 1%
Vitamin K 0.6µg 1%
Monounsaturated fat 2.887g 2.67g 1%
Zinc 0.56mg 0.42mg 1%
Magnesium 19mg 15mg 1%
Net carbs 9.41g 7.3g N/A
Potassium 178mg 163mg 0%
Sugar 4.78g N/A
Fiber 0g 0.1g 0%
Folate 8µg 9µg 0%
Tryptophan 0.18mg 0.046mg 0%
Threonine 0.701mg 0.147mg 0%
Isoleucine 0.739mg 0.198mg 0%
Leucine 1.293mg 0.32mg 0%
Lysine 1.457mg 0.259mg 0%
Methionine 0.47mg 0.082mg 0%
Phenylalanine 0.626mg 0.157mg 0%
Valine 0.824mg 0.219mg 0%
Histidine 0.467mg 0.089mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +325.5%
Contains more FatsFats +37.6%
Contains more CarbsCarbs +27.2%
Contains more OtherOther +47.9%
Contains more WaterWater +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -28.3%
Contains more Poly. FatPolyunsaturated fat +159.9%
~equal in Monounsaturated fat ~2.67g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.