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

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How are Garlic and Jícama (yam bean) different?

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Phosphorus, Vitamin C, Calcium, Vitamin B1, Iron, and Vitamin B5 than Jícama (yam bean).
  • Daily need coverage for Vitamin B6 from Garlic is 92% higher.
  • Garlic contains 29 times more Manganese than Jícama (yam bean). While Garlic contains 1.672mg of Manganese, Jícama (yam bean) contains only 0.057mg.

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

Infographic

Garlic 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 +1545.5%
Contains more Iron +198.2%
Contains more Magnesium +127.3%
Contains more Phosphorus +856.3%
Contains more Potassium +197%
Contains more Zinc +673.3%
Contains more Copper +550%
Contains more Manganese +2833.3%
Contains more Selenium +1928.6%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +1545.5%
Contains more Iron +198.2%
Contains more Magnesium +127.3%
Contains more Phosphorus +856.3%
Contains more Potassium +197%
Contains more Zinc +673.3%
Contains more Copper +550%
Contains more Manganese +2833.3%
Contains more Selenium +1928.6%
Contains less Sodium -76.5%

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.
Garlic
8
:
Contains more Vitamin C +121.3%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +392.6%
Contains more Vitamin B6 +2987.5%
Contains more Vitamin A +111.1%
Contains more Folate +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 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 +121.3%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +392.6%
Contains more Vitamin B6 +2987.5%
Contains more Vitamin A +111.1%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +783.3%
Contains more Fats +455.6%
Contains more Carbs +274.8%
Contains more Other +400%
Contains more Water +53.8%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +783.3%
Contains more Fats +455.6%
Contains more Carbs +274.8%
Contains more Other +400%
Contains more Water +53.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic 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 Garlic Jícama (yam bean) Opinion
Net carbs 30.96g 8.82g Garlic
Protein 6.36g 0.72g Garlic
Fats 0.5g 0.09g Garlic
Carbs 33.06g 8.82g Garlic
Calories 149kcal 38kcal Garlic
Sugar 1g Jícama (yam bean)
Fiber 2.1g Garlic
Calcium 181mg 11mg Garlic
Iron 1.7mg 0.57mg Garlic
Magnesium 25mg 11mg Garlic
Phosphorus 153mg 16mg Garlic
Potassium 401mg 135mg Garlic
Sodium 17mg 4mg Jícama (yam bean)
Zinc 1.16mg 0.15mg Garlic
Copper 0.299mg 0.046mg Garlic
Manganese 1.672mg 0.057mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 14.1mg Garlic
Vitamin B1 0.2mg 0.017mg Garlic
Vitamin B2 0.11mg 0.028mg Garlic
Vitamin B3 0.7mg 0.19mg Garlic
Vitamin B5 0.596mg 0.121mg Garlic
Vitamin B6 1.235mg 0.04mg Garlic
Folate 3µg 8µg Jícama (yam bean)
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg 0.018mg Garlic
Isoleucine 0.217mg 0.016mg Garlic
Leucine 0.308mg 0.025mg Garlic
Lysine 0.273mg 0.026mg Garlic
Methionine 0.076mg 0.007mg Garlic
Phenylalanine 0.183mg 0.017mg Garlic
Valine 0.291mg 0.022mg Garlic
Histidine 0.113mg 0.019mg Garlic
Saturated Fat 0.089g Jícama (yam bean)
Monounsaturated Fat 0.011g Garlic
Polyunsaturated fat 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
67%
Garlic
8%
Jícama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 13)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.6)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.