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  6. Béchamel sauce vs. Yam

Béchamel sauce vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between béchamel sauce and yam?

  • Béchamel sauce is richer in vitamin B12, vitamin B2, and calcium, yet yam is richer in vitamin B6, potassium, copper, vitamin C, manganese, and fiber.
  • Yam's daily need coverage for vitamin B6 is 19% higher.
  • Yam contains less sodium.

We used Sauce, homemade, white, thin and Yam, raw types in this comparison.

Infographic

Béchamel sauce vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +641.2%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +83.6%
Contains more SeleniumSelenium +371.4%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +400.6%
Contains more IronIron +157.1%
Contains more CopperCopper +1269.2%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1554.2%

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%
Yam
Yam
8
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +942.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2037.5%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B6Vitamin B6 +614.6%
Contains more Vitamin KVitamin K +283.3%
Contains more FolateFolate +155.6%
Contains more CholineCholine +17%
~equal in Vitamin B5 ~0.314mg

All nutrients comparison - raw data values

Nutrient Béchamel sauce Yam DV% diff.
Vitamin B6 0.041mg 0.293mg 19%
Potassium 163mg 816mg 19%
Copper 0.013mg 0.178mg 18%
Vitamin C 0.8mg 17.1mg 18%
Fiber 0.1g 4.1g 16%
Manganese 0.024mg 0.397mg 16%
Sodium 328mg 9mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B2 0.184mg 0.032mg 12%
Calcium 126mg 17mg 11%
Fats 6.73g 0.17g 10%
Saturated fat 2.152g 0.037g 10%
Polyunsaturated fat 1.586g 0.076g 10%
Monounsaturated fat 2.67g 0.006g 7%
Carbs 7.4g 27.88g 7%
Phosphorus 101mg 55mg 7%
Vitamin A 73µg 7µg 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B1 0.055mg 0.112mg 5%
Selenium 3.3µg 0.7µg 5%
Folate 9µg 23µg 4%
Protein 3.77g 1.53g 4%
Iron 0.21mg 0.54mg 4%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.261mg 0.552mg 2%
Zinc 0.42mg 0.24mg 2%
Vitamin K 0.6µg 2.3µg 1%
Calories 105kcal 118kcal 1%
Vitamin B5 0.339mg 0.314mg 1%
Vitamin E 0.17mg 0.35mg 1%
Magnesium 15mg 21mg 1%
Net carbs 7.3g 23.78g N/A
Sugar 4.78g 0.5g N/A
Choline 14.1mg 16.5mg 0%
Tryptophan 0.046mg 0.012mg 0%
Threonine 0.147mg 0.054mg 0%
Isoleucine 0.198mg 0.052mg 0%
Leucine 0.32mg 0.096mg 0%
Lysine 0.259mg 0.059mg 0%
Methionine 0.082mg 0.021mg 0%
Phenylalanine 0.157mg 0.071mg 0%
Valine 0.219mg 0.062mg 0%
Histidine 0.089mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +146.4%
Contains more FatsFats +3858.8%
Contains more WaterWater +15.9%
Contains more OtherOther +75.6%
Contains more CarbsCarbs +276.8%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +44400%
Contains more Poly. FatPolyunsaturated fat +1986.8%
Contains less Sat. FatSaturated fat -98.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.