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Cassava vs. Jícama (yam bean) — In-Depth Nutrition Comparison

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How are Cassava and Jícama (yam bean) different?

  • Cassava is higher than Jícama (yam bean) in Manganese, Vitamin C, Copper, and Vitamin B1.
  • Cassava covers your daily need of Manganese 14% more than Jícama (yam bean).
  • Cassava contains 5 times more Vitamin B1 than Jícama (yam bean). Cassava contains 0.087mg of Vitamin B1, while Jícama (yam bean) contains 0.017mg.

Cassava, raw and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Cassava vs Jícama (yam bean) 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 Calcium +45.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +68.8%
Contains more Potassium +100.7%
Contains more Zinc +126.7%
Contains more Copper +117.4%
Contains more Manganese +573.7%
Contains more Iron +111.1%
Contains less Sodium -71.4%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +45.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +68.8%
Contains more Potassium +100.7%
Contains more Zinc +126.7%
Contains more Copper +117.4%
Contains more Manganese +573.7%
Contains more Iron +111.1%
Contains less Sodium -71.4%
Equal in Selenium - 0.7

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 C +46.1%
Contains more Vitamin B1 +411.8%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +349.5%
Contains more Vitamin B6 +120%
Contains more Folate +237.5%
Contains more Vitamin A +46.2%
Contains more Vitamin B5 +13.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin C +46.1%
Contains more Vitamin B1 +411.8%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +349.5%
Contains more Vitamin B6 +120%
Contains more Folate +237.5%
Contains more Vitamin A +46.2%
Contains more Vitamin B5 +13.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.9%
Contains more Fats +211.1%
Contains more Carbs +331.5%
Contains more Other +106.7%
Contains more Water +50.9%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +88.9%
Contains more Fats +211.1%
Contains more Carbs +331.5%
Contains more Other +106.7%
Contains more Water +50.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Jícama (yam bean)
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 ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Jícama (yam bean) Opinion
Net carbs 36.26g 8.82g Cassava
Protein 1.36g 0.72g Cassava
Fats 0.28g 0.09g Cassava
Carbs 38.06g 8.82g Cassava
Calories 160kcal 38kcal Cassava
Sugar 1.7g Jícama (yam bean)
Fiber 1.8g Cassava
Calcium 16mg 11mg Cassava
Iron 0.27mg 0.57mg Jícama (yam bean)
Magnesium 21mg 11mg Cassava
Phosphorus 27mg 16mg Cassava
Potassium 271mg 135mg Cassava
Sodium 14mg 4mg Jícama (yam bean)
Zinc 0.34mg 0.15mg Cassava
Copper 0.1mg 0.046mg Cassava
Manganese 0.384mg 0.057mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 13IU 19IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 14.1mg Cassava
Vitamin B1 0.087mg 0.017mg Cassava
Vitamin B2 0.048mg 0.028mg Cassava
Vitamin B3 0.854mg 0.19mg Cassava
Vitamin B5 0.107mg 0.121mg Jícama (yam bean)
Vitamin B6 0.088mg 0.04mg Cassava
Folate 27µg 8µg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg 0.018mg Cassava
Isoleucine 0.027mg 0.016mg Cassava
Leucine 0.039mg 0.025mg Cassava
Lysine 0.044mg 0.026mg Cassava
Methionine 0.011mg 0.007mg Cassava
Phenylalanine 0.026mg 0.017mg Cassava
Valine 0.035mg 0.022mg Cassava
Histidine 0.02mg 0.019mg Cassava
Saturated Fat 0.074g Jícama (yam bean)
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Cassava
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
16%
Cassava
8%
Jícama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 77)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.