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  6. Halibut raw vs. Béchamel sauce

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

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Summary of differences between halibut raw and béchamel sauce

  • Halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and choline; however, béchamel sauce is higher in calcium and vitamin B2.
  • Halibut raw covers your daily need for vitamin D, 175% more than béchamel sauce.
  • Halibut raw has 11 times more selenium than béchamel sauce. While halibut raw has 36.5µg of selenium, béchamel sauce has only 3.3µg.
  • Béchamel sauce has less cholesterol.

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

Infographic

Halibut raw vs Béchamel sauce 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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%
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%
Contains more CalciumCalcium +4100%
Contains more ManganeseManganese +100%
~equal in Zinc ~0.42mg

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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%
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%
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%
~equal in Vitamin B1 ~0.055mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +281.2%
Contains more FatsFats +105.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
34% 42% 25%
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 +213.8%
Contains less Sat. FatSaturated fat -11%
Contains more Poly. FatPolyunsaturated fat +16%

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.