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

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The main differences between Napa cabbage and Jícama (yam bean)

  • Napa cabbage has more Folate, Manganese, and Copper, however, Jícama (yam bean) has more Vitamin C.
  • Daily need coverage for Vitamin C from Jícama (yam bean) is 12% higher.
  • Jícama (yam bean) has 5 times less Folate than Napa cabbage. Napa cabbage has 43µg of Folate, while Jícama (yam bean) has 8µg.

Food types used in this article are Cabbage, napa, cooked and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Napa cabbage vs Jícama (yam bean) 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 more Calcium +163.6%
Contains more Iron +29.8%
Contains more Phosphorus +18.8%
Contains more Copper +108.7%
Contains more Manganese +256.1%
Contains more Magnesium +37.5%
Contains more Potassium +55.2%
Contains less Sodium -63.6%
Contains more Selenium +75%
Equal in Zinc - 0.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +163.6%
Contains more Iron +29.8%
Contains more Phosphorus +18.8%
Contains more Copper +108.7%
Contains more Manganese +256.1%
Contains more Magnesium +37.5%
Contains more Potassium +55.2%
Contains less Sodium -63.6%
Contains more Selenium +75%
Equal in Zinc - 0.15

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 +1284.2%
Contains more Vitamin B3 +145.3%
Contains more Folate +437.5%
Contains more Vitamin C +340.6%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +12%
Contains more Vitamin B5 +245.7%
Equal in Vitamin B6 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 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 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +1284.2%
Contains more Vitamin B3 +145.3%
Contains more Folate +437.5%
Contains more Vitamin C +340.6%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +12%
Contains more Vitamin B5 +245.7%
Equal in Vitamin B6 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.8%
Contains more Fats +88.9%
Contains more Carbs +295.5%
Contains more Other +76.5%
Equal in Water - 90.07
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +52.8%
Contains more Fats +88.9%
Contains more Carbs +295.5%
Contains more Other +76.5%
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.
Napa cabbage Jícama (yam bean)
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Jícama (yam bean) Opinion
Net carbs 2.23g 8.82g Jícama (yam bean)
Protein 1.1g 0.72g Napa cabbage
Fats 0.17g 0.09g Napa cabbage
Carbs 2.23g 8.82g Jícama (yam bean)
Calories 12kcal 38kcal Jícama (yam bean)
Calcium 29mg 11mg Napa cabbage
Iron 0.74mg 0.57mg Napa cabbage
Magnesium 8mg 11mg Jícama (yam bean)
Phosphorus 19mg 16mg Napa cabbage
Potassium 87mg 135mg Jícama (yam bean)
Sodium 11mg 4mg Jícama (yam bean)
Zinc 0.14mg 0.15mg Jícama (yam bean)
Copper 0.096mg 0.046mg Napa cabbage
Manganese 0.203mg 0.057mg Napa cabbage
Selenium 0.4µg 0.7µg Jícama (yam bean)
Vitamin A 263IU 19IU Napa cabbage
Vitamin A RAE 13µg 1µg Napa cabbage
Vitamin C 3.2mg 14.1mg Jícama (yam bean)
Vitamin B1 0.005mg 0.017mg Jícama (yam bean)
Vitamin B2 0.025mg 0.028mg Jícama (yam bean)
Vitamin B3 0.466mg 0.19mg Napa cabbage
Vitamin B5 0.035mg 0.121mg Jícama (yam bean)
Vitamin B6 0.037mg 0.04mg Jícama (yam bean)
Folate 43µg 8µg Napa cabbage
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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
7%
Napa cabbage
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
12%
Napa cabbage
8%
Jícama (yam bean)

Comparison summary

Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.