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  6. Beefsteak raw vs. Béchamel sauce

Beefsteak raw vs. Béchamel sauce — In-Depth Nutrition Comparison

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How are beefsteak raw and béchamel sauce different?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus; however, béchamel sauce is richer in calcium.
  • Daily need coverage for vitamin B12 for beefsteak raw is 100% higher.
  • Beefsteak raw contains 19 times more vitamin B3 than béchamel sauce. While beefsteak raw contains 5.048mg of vitamin B3, béchamel sauce contains only 0.261mg.
  • Béchamel sauce has less cholesterol.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Sauce, homemade, white, thin are the varieties used in this article.

Infographic

Beefsteak raw vs Béchamel sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +66.7%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +852.4%
Contains more CopperCopper +507.7%
Contains more ZincZinc +1161.9%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -83.2%
Contains more SeleniumSelenium +745.5%
Contains more CalciumCalcium +2420%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +1834.1%
Contains more Vitamin B6Vitamin B6 +1224.4%
Contains more Vitamin B12Vitamin B12 +796.7%
Contains more Vitamin KVitamin K +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3550%
Contains more Vitamin DVitamin D +1100%
Contains more FolateFolate +200%
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Béchamel sauce DV% diff.
Vitamin B12 2.69µg 0.3µg 100%
Selenium 27.9µg 3.3µg 45%
Zinc 5.3mg 0.42mg 44%
Vitamin B6 0.543mg 0.041mg 39%
Protein 21.38g 3.77g 35%
Vitamin B3 5.048mg 0.261mg 30%
Iron 2mg 0.21mg 22%
Cholesterol 67mg 8mg 20%
Phosphorus 220mg 101mg 17%
Sodium 55mg 328mg 12%
Calcium 5mg 126mg 12%
Polyunsaturated fat 0.189g 1.586g 9%
Vitamin A 2µg 73µg 8%
Copper 0.079mg 0.013mg 7%
Vitamin B5 0.339mg 7%
Potassium 375mg 163mg 6%
Vitamin D 3IU 49IU 6%
Vitamin D 0.1µg 1.2µg 6%
Choline 14.1mg 3%
Magnesium 25mg 15mg 2%
Carbs 0g 7.4g 2%
Fats 5.36g 6.73g 2%
Vitamin B1 0.075mg 0.055mg 2%
Folate 3µg 9µg 2%
Vitamin K 1.5µg 0.6µg 1%
Calories 134kcal 105kcal 1%
Manganese 0.024mg 1%
Vitamin E 0.17mg 1%
Monounsaturated fat 2.354g 2.67g 1%
Vitamin C 0mg 0.8mg 1%
Saturated fat 1.875g 2.152g 1%
Net carbs 0g 7.3g N/A
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin B2 0.182mg 0.184mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.046mg 0%
Threonine 1.099mg 0.147mg 0%
Isoleucine 1.09mg 0.198mg 0%
Leucine 2.011mg 0.32mg 0%
Lysine 2.247mg 0.259mg 0%
Methionine 0.621mg 0.082mg 0%
Phenylalanine 0.931mg 0.157mg 0%
Valine 1.152mg 0.219mg 0%
Histidine 0.868mg 0.089mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +467.1%
Contains more FatsFats +25.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.6%
Contains more OtherOther +336.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -12.9%
Contains more Mono. FatMonounsaturated fat +13.4%
Contains more Poly. FatPolyunsaturated fat +739.2%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.