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
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.98 g
Fats:
4.51 g
Carbs:
0 g
Water:
73.58 g
Other:
0.93 g
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
Saturated fat:
Sat. Fat
0.925 g
Monounsaturated fat:
Mono. Fat
1.808 g
Polyunsaturated fat:
Poly. Fat
1.195 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
38%
15%
Minerals Daily Need Coverage Score
41%
19%
Comparison summary
Which food is lower in Sugar?
Shark raw is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Shark raw contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Shark raw is lower in Saturated fat (difference - 1.227g)
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 43mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.