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

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What are the main differences between Jícama (yam bean) and Yam?

  • Jícama (yam bean) has less Potassium, Vitamin B6, Manganese, Copper, and Vitamin B1 than Yam.
  • Yam's daily need coverage for Potassium is 16% higher.

We used Yambean (jicama), cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Jícama (yam bean) vs Yam 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 less Sodium -50%
Contains more Calcium +27.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +206.3%
Contains more Potassium +396.3%
Contains more Zinc +33.3%
Contains more Copper +230.4%
Contains more Manganese +550.9%
Equal in Iron - 0.52
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains less Sodium -50%
Contains more Calcium +27.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +206.3%
Contains more Potassium +396.3%
Contains more Zinc +33.3%
Contains more Copper +230.4%
Contains more Manganese +550.9%
Equal in Iron - 0.52
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.
:
8
Yam
Contains more Vitamin C +16.5%
Contains more Vitamin A +542.1%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +157%
Contains more Vitamin B6 +470%
Contains more Folate +100%
Equal in Vitamin B2 - 0.028
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin C +16.5%
Contains more Vitamin A +542.1%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +157%
Contains more Vitamin B6 +470%
Contains more Folate +100%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +28.4%
Contains more Protein +106.9%
Contains more Fats +55.6%
Contains more Carbs +211.6%
Contains more Other +153.3%
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Water +28.4%
Contains more Protein +106.9%
Contains more Fats +55.6%
Contains more Carbs +211.6%
Contains more Other +153.3%

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) Yam
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Yam Opinion
Net carbs 8.82g 23.58g Yam
Protein 0.72g 1.49g Yam
Fats 0.09g 0.14g Yam
Carbs 8.82g 27.48g Yam
Calories 38kcal 116kcal Yam
Sugar 0.49g Jícama (yam bean)
Fiber 3.9g Yam
Calcium 11mg 14mg Yam
Iron 0.57mg 0.52mg Jícama (yam bean)
Magnesium 11mg 18mg Yam
Phosphorus 16mg 49mg Yam
Potassium 135mg 670mg Yam
Sodium 4mg 8mg Jícama (yam bean)
Zinc 0.15mg 0.2mg Yam
Copper 0.046mg 0.152mg Yam
Manganese 0.057mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 19IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.34mg Yam
Vitamin C 14.1mg 12.1mg Jícama (yam bean)
Vitamin B1 0.017mg 0.095mg Yam
Vitamin B2 0.028mg 0.028mg
Vitamin B3 0.19mg 0.552mg Yam
Vitamin B5 0.121mg 0.311mg Yam
Vitamin B6 0.04mg 0.228mg Yam
Folate 8µg 16µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.018mg 0.052mg Yam
Isoleucine 0.016mg 0.05mg Yam
Leucine 0.025mg 0.094mg Yam
Lysine 0.026mg 0.058mg Yam
Methionine 0.007mg 0.02mg Yam
Phenylalanine 0.017mg 0.069mg Yam
Valine 0.022mg 0.06mg Yam
Histidine 0.019mg 0.033mg Yam
Saturated Fat 0.029g Jícama (yam bean)
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Yam
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)
15%
Yam
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
23%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 34)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.