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Yam vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between yam and béchamel sauce?

  • Yam is richer in vitamin B6, potassium, copper, vitamin C, manganese, and fiber, yet béchamel sauce is richer in vitamin B12, vitamin B2, and calcium.
  • Yam's daily need coverage for vitamin B6 is 19% higher.
  • Yam has 41 times more fiber than béchamel sauce. Yam has 4.1g of fiber, while béchamel sauce has 0.1g.
  • Yam contains less sodium.

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

Infographic

Yam 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.
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%
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 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%
Contains more CalciumCalcium +641.2%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +83.6%
Contains more SeleniumSelenium +371.4%

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.
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%
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 +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%
Contains more Vitamin AVitamin A +942.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.339mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +276.8%
Contains more ProteinProtein +146.4%
Contains more FatsFats +3858.8%
Contains more WaterWater +15.9%
Contains more OtherOther +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -98.3%
Contains more Mono. FatMonounsaturated fat +44400%
Contains more Poly. FatPolyunsaturated fat +1986.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Béchamel sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Yam Béchamel sauce DV% diff.
Vitamin B6 0.293mg 0.041mg 19%
Potassium 816mg 163mg 19%
Copper 0.178mg 0.013mg 18%
Vitamin C 17.1mg 0.8mg 18%
Fiber 4.1g 0.1g 16%
Manganese 0.397mg 0.024mg 16%
Sodium 9mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.032mg 0.184mg 12%
Calcium 17mg 126mg 11%
Fats 0.17g 6.73g 10%
Saturated fat 0.037g 2.152g 10%
Polyunsaturated fat 0.076g 1.586g 10%
Monounsaturated fat 0.006g 2.67g 7%
Carbs 27.88g 7.4g 7%
Phosphorus 55mg 101mg 7%
Vitamin A 7µg 73µg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.112mg 0.055mg 5%
Selenium 0.7µg 3.3µg 5%
Folate 23µg 9µg 4%
Protein 1.53g 3.77g 4%
Iron 0.54mg 0.21mg 4%
Cholesterol 0mg 8mg 3%
Vitamin B3 0.552mg 0.261mg 2%
Zinc 0.24mg 0.42mg 2%
Vitamin K 2.3µg 0.6µg 1%
Calories 118kcal 105kcal 1%
Vitamin B5 0.314mg 0.339mg 1%
Vitamin E 0.35mg 0.17mg 1%
Magnesium 21mg 15mg 1%
Net carbs 23.78g 7.3g N/A
Sugar 0.5g 4.78g N/A
Choline 16.5mg 14.1mg 0%
Tryptophan 0.012mg 0.046mg 0%
Threonine 0.054mg 0.147mg 0%
Isoleucine 0.052mg 0.198mg 0%
Leucine 0.096mg 0.32mg 0%
Lysine 0.059mg 0.259mg 0%
Methionine 0.021mg 0.082mg 0%
Phenylalanine 0.071mg 0.157mg 0%
Valine 0.062mg 0.219mg 0%
Histidine 0.034mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
18%
Yam
15%
Béchamel sauce
Minerals Daily Need Coverage Score
26%
Yam
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 8mg)
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 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.