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

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How are jícama raw and béchamel sauce different?

  • Jícama raw is richer in vitamin C and fiber, while béchamel sauce is higher in vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, and monounsaturated fat.
  • Jícama raw covers your daily need for vitamin C, 22% more than béchamel sauce.
  • Jícama raw contains 49 times more fiber than béchamel sauce. Jícama raw contains 4.9g of fiber, while béchamel sauce contains 0.1g.
  • Jícama raw is lower in sodium.

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

Infographic

Jícama raw vs Béchamel sauce 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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
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%
Contains more IronIron +185.7%
Contains more CopperCopper +269.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +150%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +950%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +461.1%
Contains more SeleniumSelenium +371.4%
~equal in Potassium ~163mg

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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
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%
Contains more Vitamin CVitamin C +2425%
Contains more Vitamin EVitamin E +170.6%
Contains more FolateFolate +33.3%
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%
~equal in Vitamin B6 ~0.041mg
~equal in Choline ~14.1mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Jícama raw
15%
Béchamel sauce
Minerals Daily Need Coverage Score
9%
Jícama raw
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Jícama raw
Jícama raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 2.131g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.