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

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Significant differences between shark raw and béchamel sauce

  • Shark raw has more selenium, vitamin B12, vitamin B6, vitamin B3, phosphorus, and choline; however, béchamel sauce is richer in vitamin B2 and calcium.
  • Shark raw covers your daily selenium needs 60% more than béchamel sauce.
  • Béchamel sauce has 11 times less vitamin B3 than shark raw. Shark raw has 2.938mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Béchamel sauce contains less cholesterol.

Specific food types used in this comparison are Fish, shark, mixed species, raw and Sauce, homemade, white, thin.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 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 +226.7%
Contains more IronIron +300%
Contains more CopperCopper +153.8%
Contains more PhosphorusPhosphorus +107.9%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +1006.1%
Contains more CalciumCalcium +270.6%
Contains more ManganeseManganese +60%
~equal in Potassium ~163mg
~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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 +488.2%
Contains more Vitamin B3Vitamin B3 +1025.7%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin B6Vitamin B6 +875.6%
Contains more Vitamin B12Vitamin B12 +396.7%
Contains more CholineCholine +361%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B2Vitamin B2 +196.8%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +200%
~equal in Vitamin A ~73µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +456.5%
Contains more FatsFats +49.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +54.8%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 less Sat. FatSaturated fat -57%
Contains more Mono. FatMonounsaturated fat +47.7%
Contains more Poly. FatPolyunsaturated fat +32.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shark raw Béchamel sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shark raw Béchamel sauce DV% diff.
Selenium 36.5µg 3.3µg 60%
Vitamin B12 1.49µg 0.3µg 50%
Protein 20.98g 3.77g 34%
Vitamin B6 0.4mg 0.041mg 28%
Vitamin B3 2.938mg 0.261mg 17%
Phosphorus 210mg 101mg 16%
Cholesterol 51mg 8mg 14%
Sodium 79mg 328mg 11%
Vitamin B2 0.062mg 0.184mg 9%
Choline 65mg 14.1mg 9%
Calcium 34mg 126mg 9%
Iron 0.84mg 0.21mg 8%
Magnesium 49mg 15mg 8%
Vitamin B5 0.695mg 0.339mg 7%
Saturated fat 0.925g 2.152g 6%
Vitamin E 1mg 0.17mg 6%
Vitamin D 24IU 49IU 3%
Vitamin D 0.6µg 1.2µg 3%
Polyunsaturated fat 1.195g 1.586g 3%
Fats 4.51g 6.73g 3%
Folate 3µg 9µg 2%
Copper 0.033mg 0.013mg 2%
Carbs 0g 7.4g 2%
Monounsaturated fat 1.808g 2.67g 2%
Calories 130kcal 105kcal 1%
Vitamin B1 0.042mg 0.055mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 7.3g N/A
Potassium 160mg 163mg 0%
Sugar 0g 4.78g N/A
Fiber 0g 0.1g 0%
Zinc 0.43mg 0.42mg 0%
Vitamin A 70µg 73µg 0%
Manganese 0.015mg 0.024mg 0%
Vitamin K 0.1µg 0.6µg 0%
Tryptophan 0.235mg 0.046mg 0%
Threonine 0.92mg 0.147mg 0%
Isoleucine 0.967mg 0.198mg 0%
Leucine 1.705mg 0.32mg 0%
Lysine 1.926mg 0.259mg 0%
Methionine 0.621mg 0.082mg 0%
Phenylalanine 0.819mg 0.157mg 0%
Valine 1.081mg 0.219mg 0%
Histidine 0.618mg 0.089mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Shark raw
15%
Béchamel sauce
Minerals Daily Need Coverage Score
41%
Shark raw
19%
Béchamel sauce

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 1.227g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 43mg)
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 minerals?
?
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.
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.