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  6. Béchamel sauce vs. Pot roast

Béchamel sauce vs. Pot roast — In-Depth Nutrition Comparison

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How are Béchamel sauce and Pot roast different?

  • Pot roast is higher than Béchamel sauce in Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, Vitamin B6, and Choline.
  • Pot roast covers your daily need of Vitamin B12 76% more than Béchamel sauce.
  • Béchamel sauce contains 7 times more Sodium than Pot roast. Béchamel sauce contains 328mg of Sodium, while Pot roast contains 47mg.

Sauce, homemade, white, thin and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types were used in this article.

Infographic

Béchamel sauce vs Pot roast 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.
Béchamel sauce
Béchamel sauce
2
:
8
Pot roast
Pot roast
Contains more Calcium +687.5%
Contains more Manganese +140%
Contains more Iron +1052.4%
Contains more Magnesium +26.7%
Contains more Phosphorus +72.3%
Contains more Potassium +41.7%
Contains less Sodium -85.7%
Contains more Zinc +1485.7%
Contains more Copper +661.5%
Contains more Selenium +718.2%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Calcium +687.5%
Contains more Manganese +140%
Contains more Iron +1052.4%
Contains more Magnesium +26.7%
Contains more Phosphorus +72.3%
Contains more Potassium +41.7%
Contains less Sodium -85.7%
Contains more Zinc +1485.7%
Contains more Copper +661.5%
Contains more Selenium +718.2%

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.
Béchamel sauce
Béchamel sauce
4
:
7
Pot roast
Pot roast
Contains more Vitamin A +∞%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B3 +1472.8%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +590.2%
Contains more Vitamin B12 +610%
Contains more Vitamin K +200%
Equal in Vitamin B1 - 0.059
Equal in Vitamin B2 - 0.171
Equal in Folate - 9
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Contains more Vitamin A +∞%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B3 +1472.8%
Contains more Vitamin B5 +68.4%
Contains more Vitamin B6 +590.2%
Contains more Vitamin B12 +610%
Contains more Vitamin K +200%
Equal in Vitamin B1 - 0.059
Equal in Vitamin B2 - 0.171
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
3
:
2
Pot roast
Pot roast
Contains more Carbs +∞%
Contains more Water +55.4%
Contains more Protein +667.6%
Contains more Fats +184.8%
Béchamel sauce
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +55.4%
Contains more Protein +667.6%
Contains more Fats +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Pot roast
Pot roast
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +124%
Contains more Monounsaturated Fat +206.2%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +124%
Contains more Monounsaturated Fat +206.2%

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 Pot roast
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Béchamel sauce Pot roast Opinion
Net carbs 7.3g 0g Béchamel sauce
Protein 3.77g 28.94g Pot roast
Fats 6.73g 19.17g Pot roast
Carbs 7.4g 0g Béchamel sauce
Calories 105kcal 297kcal Pot roast
Sugar 4.78g 0g Pot roast
Fiber 0.1g 0g Béchamel sauce
Calcium 126mg 16mg Béchamel sauce
Iron 0.21mg 2.42mg Pot roast
Magnesium 15mg 19mg Pot roast
Phosphorus 101mg 174mg Pot roast
Potassium 163mg 231mg Pot roast
Sodium 328mg 47mg Pot roast
Zinc 0.42mg 6.66mg Pot roast
Copper 0.013mg 0.099mg Pot roast
Manganese 0.024mg 0.01mg Béchamel sauce
Selenium 3.3µg 27µg Pot roast
Vitamin A 262IU 0IU Béchamel sauce
Vitamin A RAE 73µg 0µg Béchamel sauce
Vitamin E 0.17mg 0.51mg Pot roast
Vitamin D 49IU 8IU Béchamel sauce
Vitamin D 1.2µg 0.2µg Béchamel sauce
Vitamin C 0.8mg 0mg Béchamel sauce
Vitamin B1 0.055mg 0.059mg Pot roast
Vitamin B2 0.184mg 0.171mg Béchamel sauce
Vitamin B3 0.261mg 4.105mg Pot roast
Vitamin B5 0.339mg 0.571mg Pot roast
Vitamin B6 0.041mg 0.283mg Pot roast
Folate 9µg 9µg
Vitamin B12 0.3µg 2.13µg Pot roast
Vitamin K 0.6µg 1.8µg Pot roast
Tryptophan 0.046mg 0.19mg Pot roast
Threonine 0.147mg 1.156mg Pot roast
Isoleucine 0.198mg 1.317mg Pot roast
Leucine 0.32mg 2.302mg Pot roast
Lysine 0.259mg 2.446mg Pot roast
Methionine 0.082mg 0.754mg Pot roast
Phenylalanine 0.157mg 1.143mg Pot roast
Valine 0.219mg 1.436mg Pot roast
Histidine 0.089mg 0.924mg Pot roast
Cholesterol 8mg 116mg Béchamel sauce
Saturated Fat 2.152g 7.548g Béchamel sauce
Monounsaturated Fat 2.67g 8.175g Pot roast
Polyunsaturated fat 1.586g 0.708g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Pot roast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
44%
Pot roast
Minerals Daily Need Coverage Score
19%
Béchamel sauce
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 281mg)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 108mg)
Which food is lower in Saturated Fat?
Béchamel sauce
Béchamel sauce is lower in Saturated Fat (difference - 5.396g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 0)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.