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  6. Cardoon vs. Jícama (yam bean)

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

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

  • Cardoon is richer in Copper, Folate, Manganese, Potassium, Magnesium, Calcium, and Vitamin B6, yet Jícama (yam bean) is richer in Vitamin C.
  • Cardoon's daily need coverage for Copper is 21% higher.
  • Cardoon has 43 times more Sodium than Jícama (yam bean). Cardoon has 170mg of Sodium, while Jícama (yam bean) has 4mg.

We used Cardoon, raw and Yambean (jicama), cooked, boiled, drained, without salt types in this comparison.

Infographic

Cardoon 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.
Cardoon
Cardoon
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +536.4%
Contains more Iron +22.8%
Contains more Magnesium +281.8%
Contains more Phosphorus +43.8%
Contains more Potassium +196.3%
Contains more Zinc +13.3%
Contains more Copper +402.2%
Contains more Manganese +349.1%
Contains less Sodium -97.6%
Contains more Selenium +250%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +536.4%
Contains more Iron +22.8%
Contains more Magnesium +281.8%
Contains more Phosphorus +43.8%
Contains more Potassium +196.3%
Contains more Zinc +13.3%
Contains more Copper +402.2%
Contains more Manganese +349.1%
Contains less Sodium -97.6%
Contains more Selenium +250%

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.
Cardoon
Cardoon
6
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +190%
Contains more Folate +750%
Contains more Vitamin A +∞%
Contains more Vitamin C +605%
Equal in Vitamin B2 - 0.028
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
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%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +190%
Contains more Folate +750%
Contains more Vitamin A +∞%
Contains more Vitamin C +605%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
3
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Fats +11.1%
Contains more Other +276.7%
Contains more Carbs +116.7%
Equal in Protein - 0.72
Equal in Fats - 0.09
Equal in Water - 90.07
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
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
Contains more Fats +11.1%
Contains more Other +276.7%
Contains more Carbs +116.7%
Equal in Protein - 0.72
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.
Cardoon Jícama (yam bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cardoon Jícama (yam bean) Opinion
Net carbs 2.47g 8.82g Jícama (yam bean)
Protein 0.7g 0.72g Jícama (yam bean)
Fats 0.1g 0.09g Cardoon
Carbs 4.07g 8.82g Jícama (yam bean)
Calories 17kcal 38kcal Jícama (yam bean)
Fiber 1.6g Cardoon
Calcium 70mg 11mg Cardoon
Iron 0.7mg 0.57mg Cardoon
Magnesium 42mg 11mg Cardoon
Phosphorus 23mg 16mg Cardoon
Potassium 400mg 135mg Cardoon
Sodium 170mg 4mg Jícama (yam bean)
Zinc 0.17mg 0.15mg Cardoon
Copper 0.231mg 0.046mg Cardoon
Manganese 0.256mg 0.057mg Cardoon
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 0IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin C 2mg 14.1mg Jícama (yam bean)
Vitamin B1 0.02mg 0.017mg Cardoon
Vitamin B2 0.03mg 0.028mg Cardoon
Vitamin B3 0.3mg 0.19mg Cardoon
Vitamin B5 0.338mg 0.121mg Cardoon
Vitamin B6 0.116mg 0.04mg Cardoon
Folate 68µg 8µg Cardoon
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)
Saturated Fat 0.011g Jícama (yam bean)
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon 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
10%
Cardoon
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
26%
Cardoon
8%
Jícama (yam bean)

Comparison summary

Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
Which food is richer in vitamins?
Cardoon
Cardoon is relatively richer in vitamins
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 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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.