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Béchamel sauce vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between béchamel sauce and beef tenderloin

  • Beef tenderloin is richer than béchamel sauce in vitamin B12, iron, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Daily need coverage for vitamin B12 for beef tenderloin is 90% higher.
  • Béchamel sauce contains less saturated fat.

Food types used in this article are Sauce, homemade, white, thin and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Béchamel sauce vs Beef tenderloin 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +1300%
Contains more ManganeseManganese +71.4%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +103.1%
Contains more IronIron +1381%
Contains more CopperCopper +846.2%
Contains more ZincZinc +859.5%
Contains more PhosphorusPhosphorus +101%
Contains less SodiumSodium -82.6%
Contains more SeleniumSelenium +593.9%

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.
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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +1049.4%
Contains more Vitamin B6Vitamin B6 +509.8%
Contains more Vitamin B12Vitamin B12 +720%
Contains more CholineCholine +545.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.8%
Contains more ProteinProtein +534%
Contains more FatsFats +265.5%
Contains more OtherOther +117.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +58.6%
Contains more Mono. FatMonounsaturated fat +284.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Béchamel sauce Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Beef tenderloin DV% diff.
Vitamin B12 0.3µg 2.46µg 90%
Protein 3.77g 23.9g 40%
Selenium 3.3µg 22.9µg 36%
Iron 0.21mg 3.11mg 36%
Saturated fat 2.152g 9.72g 34%
Zinc 0.42mg 4.03mg 33%
Fats 6.73g 24.6g 27%
Cholesterol 8mg 85mg 26%
Monounsaturated fat 2.67g 10.27g 19%
Vitamin B3 0.261mg 3mg 17%
Vitamin B6 0.041mg 0.25mg 16%
Phosphorus 101mg 203mg 15%
Choline 14.1mg 91mg 14%
Calcium 126mg 9mg 12%
Sodium 328mg 57mg 12%
Copper 0.013mg 0.123mg 12%
Calories 105kcal 324kcal 11%
Vitamin A 73µg 0µg 8%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Vitamin B2 0.184mg 0.26mg 6%
Potassium 163mg 331mg 5%
Polyunsaturated fat 1.586g 1g 4%
Vitamin B1 0.055mg 0.09mg 3%
Carbs 7.4g 0g 2%
Vitamin B5 0.339mg 0.25mg 2%
Magnesium 15mg 22mg 2%
Vitamin K 0.6µg 1%
Vitamin C 0.8mg 0mg 1%
Vitamin E 0.17mg 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Manganese 0.024mg 0.014mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.046mg 0.268mg 0%
Threonine 0.147mg 1.044mg 0%
Isoleucine 0.198mg 1.075mg 0%
Leucine 0.32mg 1.889mg 0%
Lysine 0.259mg 1.989mg 0%
Methionine 0.082mg 0.612mg 0%
Phenylalanine 0.157mg 0.933mg 0%
Valine 0.219mg 1.163mg 0%
Histidine 0.089mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Béchamel sauce
44%
Beef tenderloin
Minerals Daily Need Coverage Score
19%
Béchamel sauce
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 77mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 7.568g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 271mg)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.