Béchamel sauce vs. Flank steak — In-Depth Nutrition Comparison
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Summary of differences between béchamel sauce and flank steak
- Béchamel sauce has less vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, choline, and phosphorus than flank steak.
- Flank steak covers your daily need for vitamin B12, 55% more than béchamel sauce.
- Béchamel sauce has 6 times more sodium than flank steak. While béchamel sauce has 328mg of sodium, flank steak has only 56mg.
These are the specific foods used in this comparison Sauce, homemade, white, thin and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 CalciumCalcium | +530% |
| Contains more ManganeseManganese | +166.7% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +108% |
| Contains more IronIron | +728.6% |
| Contains more CopperCopper | +530.8% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +107.9% |
| Contains less SodiumSodium | -82.9% |
| Contains more SeleniumSelenium | +790.9% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +38.3% |
| Contains more Vitamin EVitamin E | +123.5% |
| Contains more Vitamin B1Vitamin B1 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +2721.1% |
| Contains more Vitamin B5Vitamin B5 | +60.8% |
| Contains more Vitamin B6Vitamin B6 | +1312.2% |
| Contains more Vitamin B12Vitamin B12 | +443.3% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more CholineCholine | +647.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.3µg | 1.63µg | 55% |
| Protein | 3.77g | 27.66g | 48% |
| Selenium | 3.3µg | 29.4µg | 47% |
| Vitamin B3 | 0.261mg | 7.363mg | 44% |
| Zinc | 0.42mg | 4.9mg | 41% |
| Vitamin B6 | 0.041mg | 0.579mg | 41% |
| Cholesterol | 8mg | 79mg | 24% |
| Iron | 0.21mg | 1.74mg | 19% |
| Choline | 14.1mg | 105.4mg | 17% |
| Phosphorus | 101mg | 210mg | 16% |
| Sodium | 328mg | 56mg | 12% |
| Calcium | 126mg | 20mg | 11% |
| Polyunsaturated fat | 1.586g | 0.322g | 8% |
| Vitamin A | 73µg | 0µg | 8% |
| Copper | 0.013mg | 0.082mg | 8% |
| Vitamin D | 1.2µg | 6% | |
| Saturated fat | 2.152g | 3.395g | 6% |
| Vitamin D | 49IU | 6% | |
| Potassium | 163mg | 339mg | 5% |
| Vitamin B5 | 0.339mg | 0.545mg | 4% |
| Vitamin B2 | 0.184mg | 0.133mg | 4% |
| Calories | 105kcal | 192kcal | 4% |
| Monounsaturated fat | 2.67g | 3.317g | 2% |
| Carbs | 7.4g | 0g | 2% |
| Fats | 6.73g | 8.23g | 2% |
| Vitamin B1 | 0.055mg | 0.075mg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Manganese | 0.024mg | 0.009mg | 1% |
| Vitamin K | 0.6µg | 1.4µg | 1% |
| Vitamin E | 0.17mg | 0.38mg | 1% |
| Net carbs | 7.3g | 0g | N/A |
| Sugar | 4.78g | 0g | N/A |
| Fiber | 0.1g | 0g | 0% |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.046mg | 0.182mg | 0% |
| Threonine | 0.147mg | 1.105mg | 0% |
| Isoleucine | 0.198mg | 1.259mg | 0% |
| Leucine | 0.32mg | 2.201mg | 0% |
| Lysine | 0.259mg | 2.338mg | 0% |
| Methionine | 0.082mg | 0.72mg | 0% |
| Phenylalanine | 0.157mg | 1.093mg | 0% |
| Valine | 0.219mg | 1.372mg | 0% |
| Histidine | 0.089mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.7% |
| Contains more OtherOther | +-2500% |
| Contains more ProteinProtein | +633.7% |
| Contains more FatsFats | +22.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Poly. FatPolyunsaturated fat | +392.5% |
| Contains more Mono. FatMonounsaturated fat | +24.2% |
