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

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A recap on differences between Garden asparagus and Jícama (yam bean)

  • Garden asparagus has more Iron, Copper, Folate, Vitamin B1, Vitamin B2, and Phosphorus, however, Jícama (yam bean) is higher in Vitamin C.
  • Garden asparagus covers your daily Iron needs 20% more than Jícama (yam bean).
  • Jícama (yam bean) contains 8 times less Vitamin B1 than Garden asparagus. Garden asparagus contains 0.143mg of Vitamin B1, while Jícama (yam bean) contains 0.017mg.

Food varieties used in this article are Asparagus, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Garden asparagus vs Jícama (yam bean) infographic
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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 +118.2%
Contains more Iron +275.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +225%
Contains more Potassium +49.6%
Contains less Sodium -50%
Contains more Zinc +260%
Contains more Copper +310.9%
Contains more Manganese +177.2%
Contains more Selenium +228.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +118.2%
Contains more Iron +275.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +225%
Contains more Potassium +49.6%
Contains less Sodium -50%
Contains more Zinc +260%
Contains more Copper +310.9%
Contains more Manganese +177.2%
Contains more Selenium +228.6%

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 A +3878.9%
Contains more Vitamin B1 +741.2%
Contains more Vitamin B2 +403.6%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +127.5%
Contains more Folate +550%
Contains more Vitamin C +151.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 A +3878.9%
Contains more Vitamin B1 +741.2%
Contains more Vitamin B2 +403.6%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +127.5%
Contains more Folate +550%
Contains more Vitamin C +151.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +205.6%
Contains more Fats +33.3%
Contains more Other +93.3%
Contains more Carbs +127.3%
Equal in Water - 90.07
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +205.6%
Contains more Fats +33.3%
Contains more Other +93.3%
Contains more Carbs +127.3%
Equal in Water - 90.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Jícama (yam bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Jícama (yam bean) Opinion
Net carbs 1.78g 8.82g Jícama (yam bean)
Protein 2.2g 0.72g Garden asparagus
Fats 0.12g 0.09g Garden asparagus
Carbs 3.88g 8.82g Jícama (yam bean)
Calories 20kcal 38kcal Jícama (yam bean)
Fructose 1g Garden asparagus
Sugar 1.88g Jícama (yam bean)
Fiber 2.1g Garden asparagus
Calcium 24mg 11mg Garden asparagus
Iron 2.14mg 0.57mg Garden asparagus
Magnesium 14mg 11mg Garden asparagus
Phosphorus 52mg 16mg Garden asparagus
Potassium 202mg 135mg Garden asparagus
Sodium 2mg 4mg Garden asparagus
Zinc 0.54mg 0.15mg Garden asparagus
Copper 0.189mg 0.046mg Garden asparagus
Manganese 0.158mg 0.057mg Garden asparagus
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 19IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 14.1mg Jícama (yam bean)
Vitamin B1 0.143mg 0.017mg Garden asparagus
Vitamin B2 0.141mg 0.028mg Garden asparagus
Vitamin B3 0.978mg 0.19mg Garden asparagus
Vitamin B5 0.274mg 0.121mg Garden asparagus
Vitamin B6 0.091mg 0.04mg Garden asparagus
Folate 52µg 8µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg 0.018mg Garden asparagus
Isoleucine 0.075mg 0.016mg Garden asparagus
Leucine 0.128mg 0.025mg Garden asparagus
Lysine 0.104mg 0.026mg Garden asparagus
Methionine 0.031mg 0.007mg Garden asparagus
Phenylalanine 0.075mg 0.017mg Garden asparagus
Valine 0.115mg 0.022mg Garden asparagus
Histidine 0.049mg 0.019mg Garden asparagus
Saturated Fat 0.04g Jícama (yam bean)
Polyunsaturated fat 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
25%
Garden asparagus
8%
Jícama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.