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  6. Béchamel sauce vs. Jícama raw

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

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How are béchamel sauce and jícama raw different?

  • Béchamel sauce is richer in vitamin B12, vitamin B2, phosphorus, calcium, and vitamin D, while jícama raw is higher in vitamin C and fiber.
  • Jícama raw covers your daily need for vitamin C, 22% more than béchamel sauce.
  • Jícama raw is lower in saturated fat.

Sauce, homemade, white, thin and Yambean (jicama), raw types were used in this article.

Infographic

Béchamel sauce vs Jícama raw 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +950%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +461.1%
Contains more SeleniumSelenium +371.4%
Contains more IronIron +185.7%
Contains more CopperCopper +269.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +150%
~equal in Potassium ~150mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +534.5%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +2425%
Contains more Vitamin EVitamin E +170.6%
Contains more FolateFolate +33.3%
~equal in Vitamin B6 ~0.042mg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Jícama raw DV% diff.
Vitamin C 0.8mg 20.2mg 22%
Fiber 0.1g 4.9g 19%
Sodium 328mg 4mg 14%
Vitamin B12 0.3µg 0µg 13%
Phosphorus 101mg 18mg 12%
Vitamin B2 0.184mg 0.029mg 12%
Calcium 126mg 12mg 11%
Fats 6.73g 0.09g 10%
Polyunsaturated fat 1.586g 0.043g 10%
Saturated fat 2.152g 0.021g 10%
Vitamin A 73µg 1µg 8%
Monounsaturated fat 2.67g 0.005g 7%
Protein 3.77g 0.72g 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 0.7µg 5%
Iron 0.21mg 0.6mg 5%
Copper 0.013mg 0.048mg 4%
Vitamin B5 0.339mg 0.135mg 4%
Vitamin B1 0.055mg 0.02mg 3%
Calories 105kcal 38kcal 3%
Cholesterol 8mg 0mg 3%
Vitamin E 0.17mg 0.46mg 2%
Manganese 0.024mg 0.06mg 2%
Zinc 0.42mg 0.16mg 2%
Folate 9µg 12µg 1%
Magnesium 15mg 12mg 1%
Net carbs 7.3g 3.92g N/A
Carbs 7.4g 8.82g 0%
Potassium 163mg 150mg 0%
Sugar 4.78g 1.8g N/A
Vitamin B3 0.261mg 0.2mg 0%
Vitamin B6 0.041mg 0.042mg 0%
Vitamin K 0.6µg 0.3µg 0%
Choline 14.1mg 13.6mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0.018mg 0%
Isoleucine 0.198mg 0.016mg 0%
Leucine 0.32mg 0.025mg 0%
Lysine 0.259mg 0.026mg 0%
Methionine 0.082mg 0.007mg 0%
Phenylalanine 0.157mg 0.017mg 0%
Valine 0.219mg 0.022mg 0%
Histidine 0.089mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +423.6%
Contains more FatsFats +7377.8%
Contains more OtherOther +380%
Contains more CarbsCarbs +19.2%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +53300%
Contains more Poly. FatPolyunsaturated fat +3588.4%
Contains less Sat. FatSaturated fat -99%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.