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  6. Béchamel sauce vs. Sweet potato

Béchamel sauce vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between béchamel sauce and sweet potato

  • Béchamel sauce has more vitamin B12, calcium, and vitamin B2; however, sweet potato has more vitamin A, copper, vitamin B6, fiber, and manganese.
  • Sweet potato's daily need coverage for vitamin A is 278% more.
  • Sweet potato is lower in saturated fat.

The food varieties used in the comparison are Sauce, homemade, white, thin and Sweet potato, raw, unprepared.

Infographic

Béchamel sauce vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +320%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +114.9%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +190.5%
Contains more CopperCopper +1061.5%
Contains less SodiumSodium -83.2%
Contains more ManganeseManganese +975%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +871.2%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B6Vitamin B6 +409.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +22.2%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Sweet potato DV% diff.
Vitamin A 73µg 709µg 71%
Copper 0.013mg 0.151mg 15%
Vitamin B12 0.3µg 0µg 13%
Vitamin B6 0.041mg 0.209mg 13%
Sodium 328mg 55mg 12%
Fiber 0.1g 3g 12%
Polyunsaturated fat 1.586g 0.014g 10%
Calcium 126mg 30mg 10%
Manganese 0.024mg 0.258mg 10%
Fats 6.73g 0.05g 10%
Saturated fat 2.152g 0.018g 10%
Vitamin B5 0.339mg 0.8mg 9%
Vitamin B2 0.184mg 0.061mg 9%
Phosphorus 101mg 47mg 8%
Monounsaturated fat 2.67g 0.001g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Starch 12.65g 5%
Iron 0.21mg 0.61mg 5%
Potassium 163mg 337mg 5%
Selenium 3.3µg 0.6µg 5%
Carbs 7.4g 20.12g 4%
Protein 3.77g 1.57g 4%
Cholesterol 8mg 0mg 3%
Vitamin C 0.8mg 2.4mg 2%
Vitamin B1 0.055mg 0.078mg 2%
Magnesium 15mg 25mg 2%
Vitamin B3 0.261mg 0.557mg 2%
Folate 9µg 11µg 1%
Calories 105kcal 86kcal 1%
Vitamin K 0.6µg 1.8µg 1%
Vitamin E 0.17mg 0.26mg 1%
Zinc 0.42mg 0.3mg 1%
Fructose 0.7g 1%
Net carbs 7.3g 17.12g N/A
Sugar 4.78g 4.18g N/A
Choline 14.1mg 12.3mg 0%
Tryptophan 0.046mg 0.031mg 0%
Threonine 0.147mg 0.083mg 0%
Isoleucine 0.198mg 0.055mg 0%
Leucine 0.32mg 0.092mg 0%
Lysine 0.259mg 0.066mg 0%
Methionine 0.082mg 0.029mg 0%
Phenylalanine 0.157mg 0.089mg 0%
Valine 0.219mg 0.086mg 0%
Histidine 0.089mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +140.1%
Contains more FatsFats +13360%
Contains more OtherOther +46.9%
Contains more CarbsCarbs +171.9%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +266900%
Contains more Poly. FatPolyunsaturated fat +11228.6%
Contains less Sat. FatSaturated fat -99.2%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.