Flank steak vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between flank steak and béchamel sauce
- 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.
- Flank steak has 28 times more vitamin B3 than béchamel sauce. While flank steak has 7.363mg of vitamin B3, béchamel sauce has only 0.261mg.
- Béchamel sauce has less cholesterol.
These are the specific foods used in this comparison Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Sauce, homemade, white, thin.
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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 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% |
| Contains more CalciumCalcium | +530% |
| Contains more ManganeseManganese | +166.7% |
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 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +38.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +633.7% |
| Contains more FatsFats | +22.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.7% |
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +24.2% |
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Poly. FatPolyunsaturated fat | +392.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.3µg | 55% |
| Protein | 27.66g | 3.77g | 48% |
| Selenium | 29.4µg | 3.3µg | 47% |
| Vitamin B3 | 7.363mg | 0.261mg | 44% |
| Zinc | 4.9mg | 0.42mg | 41% |
| Vitamin B6 | 0.579mg | 0.041mg | 41% |
| Cholesterol | 79mg | 8mg | 24% |
| Iron | 1.74mg | 0.21mg | 19% |
| Choline | 105.4mg | 14.1mg | 17% |
| Phosphorus | 210mg | 101mg | 16% |
| Sodium | 56mg | 328mg | 12% |
| Calcium | 20mg | 126mg | 11% |
| Polyunsaturated fat | 0.322g | 1.586g | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Copper | 0.082mg | 0.013mg | 8% |
| Vitamin D | 1.2µg | 6% | |
| Saturated fat | 3.395g | 2.152g | 6% |
| Vitamin D | 49IU | 6% | |
| Potassium | 339mg | 163mg | 5% |
| Vitamin B5 | 0.545mg | 0.339mg | 4% |
| Vitamin B2 | 0.133mg | 0.184mg | 4% |
| Calories | 192kcal | 105kcal | 4% |
| Monounsaturated fat | 3.317g | 2.67g | 2% |
| Carbs | 0g | 7.4g | 2% |
| Fats | 8.23g | 6.73g | 2% |
| Vitamin B1 | 0.075mg | 0.055mg | 2% |
| Magnesium | 23mg | 15mg | 2% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Manganese | 0.009mg | 0.024mg | 1% |
| Vitamin K | 1.4µg | 0.6µg | 1% |
| Vitamin E | 0.38mg | 0.17mg | 1% |
| Net carbs | 0g | 7.3g | N/A |
| Sugar | 0g | 4.78g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.182mg | 0.046mg | 0% |
| Threonine | 1.105mg | 0.147mg | 0% |
| Isoleucine | 1.259mg | 0.198mg | 0% |
| Leucine | 2.201mg | 0.32mg | 0% |
| Lysine | 2.338mg | 0.259mg | 0% |
| Methionine | 0.72mg | 0.082mg | 0% |
| Phenylalanine | 1.093mg | 0.157mg | 0% |
| Valine | 1.372mg | 0.219mg | 0% |
| Histidine | 0.883mg | 0.089mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
15%
Minerals Daily Need Coverage Score
54%
19%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 272mg)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 71mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 1.243g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)