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Yam vs Jícama - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.3g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 22)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Jícama
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Jícama
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
11
Jícama
Mineral Summary Score
19
Yam
6
Jícama

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Calcium +41.7%
Contains more Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
Contains more Iron +11.1%
Contains less Sodium -55.6%
Contains more Calcium +41.7%
Contains more Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
Contains more Iron +11.1%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
7
:
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Vitamin K +666.7%
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Equal in Vitamin B2 - 0.029
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Vitamin K +666.7%
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Equal in Vitamin B2 - 0.029

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
4%
Jícama
Carbohydrates
28%
Yam
9%
Jícama
Fats
1%
Yam
0%
Jícama

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Jícama Opinion
Calories 118 38 Yam
Protein 1.53 0.72 Yam
Fats 0.17 0.09 Yam
Vitamin C 17.1 20.2 Jícama
Carbs 27.88 8.82 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.6 Jícama
Calcium 17 12 Yam
Potassium 816 150 Yam
Magnesium 21 12 Yam
Sugars 0.5 1.8 Jícama
Fiber 4.1 4.9 Jícama
Copper 0.178 0.048 Yam
Zinc 0.24 0.16 Yam
Starch
Phosphorus 55 18 Yam
Sodium 9 4 Jícama
Vitamin A 138 21 Yam
Vitamin E 0.35 0.46 Jícama
Vitamin D 0 0
Vitamin B1 0.112 0.02 Yam
Vitamin B2 0.032 0.029 Yam
Vitamin B3 0.552 0.2 Yam
Vitamin B5 0.314 0.135 Yam
Vitamin B6 0.293 0.042 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.021 Jícama
Monounsaturated Fat 0.006 0.005 Yam
Polyunsaturated fat 0.076 0.043 Yam
Tryptophan 0.012 Yam
Threonine 0.054 0.018 Yam
Isoleucine 0.052 0.016 Yam
Leucine 0.096 0.025 Yam
Lysine 0.059 0.026 Yam
Methionine 0.021 0.007 Yam
Phenylalanine 0.071 0.017 Yam
Valine 0.062 0.022 Yam
Histidine 0.034 0.019 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.