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Hamburger vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on differences between hamburgers and béchamel sauce

  • Béchamel sauce has less vitamin B12, iron, vitamin B3, zinc, vitamin B1, vitamin B6, folate, and copper.
  • Hamburgers cover your daily vitamin B12 needs 48% more than béchamel sauce.
  • Béchamel sauce contains 21 times less vitamin B3 than hamburgers. Hamburgers contain 5.365mg of vitamin B3, while béchamel sauce contains 0.261mg.
  • Béchamel sauce has less cholesterol.

Food varieties used in this article are Fast foods, hamburger; double, regular, patty; plain and Sauce, homemade, white, thin.

Infographic

Hamburger vs Béchamel sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +33.3%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +1271.4%
Contains more CopperCopper +600%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +804.2%
Contains more CalciumCalcium +23.5%
Contains less SodiumSodium -20.8%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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 B1Vitamin B1 +294.5%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin B3Vitamin B3 +1955.6%
Contains more Vitamin B6Vitamin B6 +395.1%
Contains more Vitamin B12Vitamin B12 +380%
Contains more FolateFolate +522.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B5 ~0.339mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +353.1%
Contains more FatsFats +113.4%
Contains more CarbsCarbs +225.7%
Contains more OtherOther +24.3%
Contains more WaterWater +89%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +105.8%
Contains less Sat. FatSaturated fat -57.8%
Contains more Poly. FatPolyunsaturated fat +317.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Béchamel sauce
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Hamburger Béchamel sauce DV% diff.
Vitamin B12 1.44µg 0.3µg 48%
Iron 2.88mg 0.21mg 33%
Vitamin B3 5.365mg 0.261mg 32%
Protein 17.08g 3.77g 27%
Zinc 2.87mg 0.42mg 22%
Vitamin B1 0.217mg 0.055mg 14%
Saturated fat 5.096g 2.152g 13%
Cholesterol 47mg 8mg 13%
Fats 14.36g 6.73g 12%
Folate 56µg 9µg 12%
Vitamin B6 0.203mg 0.041mg 12%
Calories 295kcal 105kcal 10%
Copper 0.091mg 0.013mg 9%
Manganese 0.217mg 0.024mg 8%
Vitamin A 0µg 73µg 8%
Polyunsaturated fat 0.38g 1.586g 8%
Monounsaturated fat 5.495g 2.67g 7%
Carbs 24.1g 7.4g 6%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Selenium 3.3µg 6%
Vitamin B2 0.25mg 0.184mg 5%
Phosphorus 136mg 101mg 5%
Sodium 414mg 328mg 4%
Fructose 2.03g 3%
Choline 14.1mg 3%
Fiber 0.9g 0.1g 3%
Calcium 102mg 126mg 2%
Potassium 226mg 163mg 2%
Vitamin C 0mg 0.8mg 1%
Vitamin K 0.6µg 1%
Vitamin B5 0.31mg 0.339mg 1%
Magnesium 20mg 15mg 1%
Vitamin E 0.17mg 1%
Net carbs 23.2g 7.3g N/A
Sugar 4.15g 4.78g N/A
Trans fat 0.814g N/A
Tryptophan 0.206mg 0.046mg 0%
Threonine 0.666mg 0.147mg 0%
Isoleucine 0.716mg 0.198mg 0%
Leucine 1.319mg 0.32mg 0%
Lysine 1.226mg 0.259mg 0%
Methionine 0.37mg 0.082mg 0%
Phenylalanine 0.677mg 0.157mg 0%
Valine 0.823mg 0.219mg 0%
Histidine 0.505mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Hamburger
15%
Béchamel sauce
Minerals Daily Need Coverage Score
42%
Hamburger
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is lower in Sugar?
Hamburger
Hamburger is lower in Sugar (difference - 0.63g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 2.944g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 66)
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.