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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.
Béchamel sauce
Béchamel sauce
4
:
6
Yam
Yam
Contains more Calcium +641.2%
Contains more Phosphorus +83.6%
Contains more Zinc +75%
Contains more Selenium +371.4%
Contains more Iron +157.1%
Contains more Magnesium +40%
Contains more Potassium +400.6%
Contains less Sodium -97.3%
Contains more Copper +1269.2%
Contains more Manganese +1554.2%
Béchamel sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 8% 11% 44% 15% 43% 12% 5% 4% 18%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +641.2%
Contains more Phosphorus +83.6%
Contains more Zinc +75%
Contains more Selenium +371.4%
Contains more Iron +157.1%
Contains more Magnesium +40%
Contains more Potassium +400.6%
Contains less Sodium -97.3%
Contains more Copper +1269.2%
Contains more Manganese +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.
Béchamel sauce
Béchamel sauce
5
:
7
Yam
Yam
Contains more Vitamin A +89.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +475%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +2037.5%
Contains more Vitamin B1 +103.6%
Contains more Vitamin B3 +111.5%
Contains more Vitamin B6 +614.6%
Contains more Folate +155.6%
Contains more Vitamin K +283.3%
Equal in Vitamin B5 - 0.314
Béchamel sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +89.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +475%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +2037.5%
Contains more Vitamin B1 +103.6%
Contains more Vitamin B3 +111.5%
Contains more Vitamin B6 +614.6%
Contains more Folate +155.6%
Contains more Vitamin K +283.3%
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
4
:
1
Yam
Yam
Contains more Protein +146.4%
Contains more Fats +3858.8%
Contains more Water +15.9%
Contains more Other +75.6%
Contains more Carbs +276.8%
Béchamel sauce
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +146.4%
Contains more Fats +3858.8%
Contains more Water +15.9%
Contains more Other +75.6%
Contains more Carbs +276.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Béchamel sauce
Béchamel sauce
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +44400%
Contains more Polyunsaturated fat +1986.8%
Contains less Saturated Fat -98.3%
Béchamel sauce
34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +44400%
Contains more Polyunsaturated fat +1986.8%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Béchamel sauce Yam Opinion
Net carbs 7.3g 23.78g Yam
Protein 3.77g 1.53g Béchamel sauce
Fats 6.73g 0.17g Béchamel sauce
Carbs 7.4g 27.88g Yam
Calories 105kcal 118kcal Yam
Sugar 4.78g 0.5g Yam
Fiber 0.1g 4.1g Yam
Calcium 126mg 17mg Béchamel sauce
Iron 0.21mg 0.54mg Yam
Magnesium 15mg 21mg Yam
Phosphorus 101mg 55mg Béchamel sauce
Potassium 163mg 816mg Yam
Sodium 328mg 9mg Yam
Zinc 0.42mg 0.24mg Béchamel sauce
Copper 0.013mg 0.178mg Yam
Manganese 0.024mg 0.397mg Yam
Selenium 3.3µg 0.7µg Béchamel sauce
Vitamin A 262IU 138IU Béchamel sauce
Vitamin A RAE 73µg 7µg Béchamel sauce
Vitamin E 0.17mg 0.35mg Yam
Vitamin D 49IU 0IU Béchamel sauce
Vitamin D 1.2µg 0µg Béchamel sauce
Vitamin C 0.8mg 17.1mg Yam
Vitamin B1 0.055mg 0.112mg Yam
Vitamin B2 0.184mg 0.032mg Béchamel sauce
Vitamin B3 0.261mg 0.552mg Yam
Vitamin B5 0.339mg 0.314mg Béchamel sauce
Vitamin B6 0.041mg 0.293mg Yam
Folate 9µg 23µg Yam
Vitamin B12 0.3µg 0µg Béchamel sauce
Vitamin K 0.6µg 2.3µg Yam
Tryptophan 0.046mg 0.012mg Béchamel sauce
Threonine 0.147mg 0.054mg Béchamel sauce
Isoleucine 0.198mg 0.052mg Béchamel sauce
Leucine 0.32mg 0.096mg Béchamel sauce
Lysine 0.259mg 0.059mg Béchamel sauce
Methionine 0.082mg 0.021mg Béchamel sauce
Phenylalanine 0.157mg 0.071mg Béchamel sauce
Valine 0.219mg 0.062mg Béchamel sauce
Histidine 0.089mg 0.034mg Béchamel sauce
Cholesterol 8mg 0mg Yam
Saturated Fat 2.152g 0.037g Yam
Monounsaturated Fat 2.67g 0.006g Béchamel sauce
Polyunsaturated fat 1.586g 0.076g Béchamel sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Béchamel sauce Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Béchamel sauce
19%
Yam
Minerals Daily Need Coverage Score
19%
Béchamel sauce
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 319mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.115g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 51)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.2)
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. 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.