Yam vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
15%
Minerals Daily Need Coverage Score
26%
19%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.115g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 51)
Which food is cheaper?
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.