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

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A recap on differences between Kohlrabi and Jícama (yam bean)

  • Jícama (yam bean) has less Vitamin C, Copper, Vitamin B6, and Potassium.
  • Kohlrabi covers your daily Vitamin C needs 53% more than Jícama (yam bean).
  • Jícama (yam bean) contains 4 times less Vitamin B6 than Kohlrabi. Kohlrabi contains 0.15mg of Vitamin B6, while Jícama (yam bean) contains 0.04mg.

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

Infographic

Kohlrabi 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 Magnesium +72.7%
Contains more Phosphorus +187.5%
Contains more Potassium +159.3%
Contains more Copper +180.4%
Contains more Manganese +143.9%
Contains more Iron +42.5%
Contains less Sodium -80%
Contains more Zinc +400%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
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 Magnesium +72.7%
Contains more Phosphorus +187.5%
Contains more Potassium +159.3%
Contains more Copper +180.4%
Contains more Manganese +143.9%
Contains more Iron +42.5%
Contains less Sodium -80%
Contains more Zinc +400%
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 A +89.5%
Contains more Vitamin C +339.7%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +275%
Contains more Folate +100%
Contains more Vitamin B2 +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 +89.5%
Contains more Vitamin C +339.7%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +275%
Contains more Folate +100%
Contains more Vitamin B2 +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +136.1%
Contains more Fats +11.1%
Contains more Other +233.3%
Contains more Carbs +42.3%
Equal in Fats - 0.09
Equal in Water - 90.07
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +136.1%
Contains more Fats +11.1%
Contains more Other +233.3%
Contains more Carbs +42.3%
Equal in Fats - 0.09
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.
Kohlrabi Jícama (yam bean)
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 Kohlrabi Jícama (yam bean) Opinion
Net carbs 2.6g 8.82g Jícama (yam bean)
Protein 1.7g 0.72g Kohlrabi
Fats 0.1g 0.09g Kohlrabi
Carbs 6.2g 8.82g Jícama (yam bean)
Calories 27kcal 38kcal Jícama (yam bean)
Sugar 2.6g Jícama (yam bean)
Fiber 3.6g Kohlrabi
Calcium 24mg 11mg Kohlrabi
Iron 0.4mg 0.57mg Jícama (yam bean)
Magnesium 19mg 11mg Kohlrabi
Phosphorus 46mg 16mg Kohlrabi
Potassium 350mg 135mg Kohlrabi
Sodium 20mg 4mg Jícama (yam bean)
Zinc 0.03mg 0.15mg Jícama (yam bean)
Copper 0.129mg 0.046mg Kohlrabi
Manganese 0.139mg 0.057mg Kohlrabi
Selenium 0.7µg 0.7µg
Vitamin A 36IU 19IU Kohlrabi
Vitamin A RAE 2µg 1µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 14.1mg Kohlrabi
Vitamin B1 0.05mg 0.017mg Kohlrabi
Vitamin B2 0.02mg 0.028mg Jícama (yam bean)
Vitamin B3 0.4mg 0.19mg Kohlrabi
Vitamin B5 0.165mg 0.121mg Kohlrabi
Vitamin B6 0.15mg 0.04mg Kohlrabi
Folate 16µg 8µg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg 0.018mg Kohlrabi
Isoleucine 0.078mg 0.016mg Kohlrabi
Leucine 0.067mg 0.025mg Kohlrabi
Lysine 0.056mg 0.026mg Kohlrabi
Methionine 0.013mg 0.007mg Kohlrabi
Phenylalanine 0.039mg 0.017mg Kohlrabi
Valine 0.05mg 0.022mg Kohlrabi
Histidine 0.019mg 0.019mg
Saturated Fat 0.013g Jícama (yam bean)
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
25%
Kohlrabi
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
15%
Kohlrabi
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 3)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.6)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.