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  6. Béchamel sauce vs. Halibut raw

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

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Summary of differences between béchamel sauce and halibut raw

  • Béchamel sauce has more calcium and vitamin B2; however, halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and choline.
  • Halibut raw covers your daily need for vitamin D, 175% more than béchamel sauce.
  • Béchamel sauce has 42 times more calcium than halibut raw. While béchamel sauce has 126mg of calcium, halibut raw has only 3mg.
  • Halibut raw has less sodium.

These are the specific foods used in this comparison Sauce, homemade, white, thin and Fish, halibut, Greenland, raw.

Infographic

Béchamel sauce vs Halibut raw 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 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +4100%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +73.3%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +214.3%
Contains more CopperCopper +130.8%
Contains more PhosphorusPhosphorus +62.4%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +1006.1%
~equal in Zinc ~0.4mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +421.4%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +800%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin DVitamin D +2183.3%
Contains more Vitamin B3Vitamin B3 +474.7%
Contains more Vitamin B6Vitamin B6 +924.4%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more CholineCholine +338.3%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Halibut raw DV% diff.
Vitamin D 1.2µg 27.4µg 131%
Vitamin D 49IU 1097IU 131%
Selenium 3.3µg 36.5µg 60%
Vitamin B12 0.3µg 1µg 29%
Vitamin B6 0.041mg 0.42mg 29%
Protein 3.77g 14.37g 21%
Monounsaturated fat 2.67g 8.378g 14%
Cholesterol 8mg 46mg 13%
Calcium 126mg 3mg 12%
Sodium 328mg 80mg 11%
Fats 6.73g 13.84g 11%
Choline 14.1mg 61.8mg 9%
Phosphorus 101mg 164mg 9%
Vitamin B2 0.184mg 0.08mg 8%
Vitamin B3 0.261mg 1.5mg 8%
Vitamin A 73µg 14µg 7%
Iron 0.21mg 0.66mg 6%
Vitamin E 0.17mg 0.73mg 4%
Calories 105kcal 186kcal 4%
Magnesium 15mg 26mg 3%
Potassium 163mg 268mg 3%
Copper 0.013mg 0.03mg 2%
Vitamin B5 0.339mg 0.25mg 2%
Carbs 7.4g 0g 2%
Folate 9µg 1µg 2%
Manganese 0.024mg 0.012mg 1%
Polyunsaturated fat 1.586g 1.367g 1%
Vitamin C 0.8mg 0mg 1%
Saturated fat 2.152g 2.419g 1%
Net carbs 7.3g 0g N/A
Sugar 4.78g 0g N/A
Fiber 0.1g 0g 0%
Zinc 0.42mg 0.4mg 0%
Vitamin B1 0.055mg 0.06mg 0%
Vitamin K 0.6µg 0.1µg 0%
Tryptophan 0.046mg 0.161mg 0%
Threonine 0.147mg 0.63mg 0%
Isoleucine 0.198mg 0.662mg 0%
Leucine 0.32mg 1.168mg 0%
Lysine 0.259mg 1.32mg 0%
Methionine 0.082mg 0.425mg 0%
Phenylalanine 0.157mg 0.561mg 0%
Valine 0.219mg 0.74mg 0%
Histidine 0.089mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more ProteinProtein +281.2%
Contains more FatsFats +105.6%
~equal in Other ~1.52g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -11%
Contains more Poly. FatPolyunsaturated fat +16%
Contains more Mono. FatMonounsaturated fat +213.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.