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  6. Jícama (yam bean) vs. Wakame

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

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Summary of differences between Jícama (yam bean) and Wakame

  • Jícama (yam bean) has more Vitamin C, however, Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, Calcium, and Vitamin B5.
  • Wakame covers your daily need of Manganese 58% more than Jícama (yam bean).
  • Jícama (yam bean) has 5 times more Vitamin C than Wakame. While Jícama (yam bean) has 14.1mg of Vitamin C, Wakame has only 3mg.
  • Jícama (yam bean) has less Sodium.

These are the specific foods used in this comparison Yambean (jicama), cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Jícama (yam bean) vs Wakame 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.
Jícama (yam bean)
Jícama (yam bean)
2
:
7
Wakame
Wakame
Contains more Potassium +170%
Contains less Sodium -99.5%
Contains more Calcium +1263.6%
Contains more Iron +282.5%
Contains more Magnesium +872.7%
Contains more Phosphorus +400%
Contains more Zinc +153.3%
Contains more Copper +517.4%
Contains more Manganese +2356.1%
Equal in Selenium - 0.7
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +170%
Contains less Sodium -99.5%
Contains more Calcium +1263.6%
Contains more Iron +282.5%
Contains more Magnesium +872.7%
Contains more Phosphorus +400%
Contains more Zinc +153.3%
Contains more Copper +517.4%
Contains more Manganese +2356.1%
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.
Jícama (yam bean)
Jícama (yam bean)
2
:
8
Wakame
Wakame
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%
Contains more Vitamin A +1794.7%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +721.4%
Contains more Vitamin B3 +742.1%
Contains more Vitamin B5 +476%
Contains more Folate +2350%
Jícama (yam bean)
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%
Contains more Vitamin A +1794.7%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +721.4%
Contains more Vitamin B3 +742.1%
Contains more Vitamin B5 +476%
Contains more Folate +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
1
:
4
Wakame
Wakame
Contains more Water +12.6%
Contains more Protein +320.8%
Contains more Fats +611.1%
Contains more Other +2300%
Equal in Carbs - 9.14
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +12.6%
Contains more Protein +320.8%
Contains more Fats +611.1%
Contains more Other +2300%
Equal in Carbs - 9.14

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Wakame Opinion
Net carbs 8.82g 8.64g Jícama (yam bean)
Protein 0.72g 3.03g Wakame
Fats 0.09g 0.64g Wakame
Carbs 8.82g 9.14g Wakame
Calories 38kcal 45kcal Wakame
Sugar 0.65g Jícama (yam bean)
Fiber 0.5g Wakame
Calcium 11mg 150mg Wakame
Iron 0.57mg 2.18mg Wakame
Magnesium 11mg 107mg Wakame
Phosphorus 16mg 80mg Wakame
Potassium 135mg 50mg Jícama (yam bean)
Sodium 4mg 872mg Jícama (yam bean)
Zinc 0.15mg 0.38mg Wakame
Copper 0.046mg 0.284mg Wakame
Manganese 0.057mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 19IU 360IU Wakame
Vitamin A RAE 1µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 14.1mg 3mg Jícama (yam bean)
Vitamin B1 0.017mg 0.06mg Wakame
Vitamin B2 0.028mg 0.23mg Wakame
Vitamin B3 0.19mg 1.6mg Wakame
Vitamin B5 0.121mg 0.697mg Wakame
Vitamin B6 0.04mg 0.002mg Jícama (yam bean)
Folate 8µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.018mg 0.165mg Wakame
Isoleucine 0.016mg 0.087mg Wakame
Leucine 0.025mg 0.257mg Wakame
Lysine 0.026mg 0.112mg Wakame
Methionine 0.007mg 0.063mg Wakame
Phenylalanine 0.017mg 0.112mg Wakame
Valine 0.022mg 0.209mg Wakame
Histidine 0.019mg 0.015mg Jícama (yam bean)
Saturated Fat 0.13g Jícama (yam bean)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Wakame
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
7%
Jícama (yam bean)
29%
Wakame
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.