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Cassava vs. Jicama (yam bean) — In-Depth Nutrition Comparison

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How are cassava and jicama (yam bean) different?

  • Cassava is higher than jicama (yam bean) in manganese, vitamin C, copper, and vitamin B1.
  • Cassava covers your daily need for manganese, 14% more than jicama (yam bean).
  • Cassava contains 5 times more vitamin B1 than jicama (yam bean). Cassava contains 0.087mg of vitamin B1, while jicama (yam bean) contains 0.017mg.
  • Cassava has a higher glycemic index (94) than jicama (yam bean) (17).

Cassava, raw and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Cassava vs Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +117.4%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +68.8%
Contains more ManganeseManganese +573.7%
Contains more IronIron +111.1%
Contains less SodiumSodium -71.4%
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +46.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +411.8%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +349.5%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +13.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 ProteinProtein +88.9%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +331.5%
Contains more OtherOther +106.7%
Contains more WaterWater +50.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Jicama (yam bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Jicama (yam bean) DV% diff.
Manganese 0.384mg 0.057mg 14%
Carbs 38.06g 8.82g 10%
Fiber 1.8g 7%
Vitamin C 20.6mg 14.1mg 7%
Calories 160kcal 38kcal 6%
Copper 0.1mg 0.046mg 6%
Vitamin B1 0.087mg 0.017mg 6%
Folate 27µg 8µg 5%
Iron 0.27mg 0.57mg 4%
Vitamin B6 0.088mg 0.04mg 4%
Potassium 271mg 135mg 4%
Vitamin B3 0.854mg 0.19mg 4%
Choline 23.7mg 4%
Vitamin K 1.9µg 2%
Magnesium 21mg 11mg 2%
Zinc 0.34mg 0.15mg 2%
Phosphorus 27mg 16mg 2%
Vitamin B2 0.048mg 0.028mg 2%
Protein 1.36g 0.72g 1%
Calcium 16mg 11mg 1%
Vitamin E 0.19mg 1%
Fats 0.28g 0.09g 0%
Net carbs 36.26g 8.82g N/A
Sugar 1.7g N/A
Sodium 14mg 4mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.107mg 0.121mg 0%
Saturated fat 0.074g 0%
Monounsaturated fat 0.075g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0.018mg 0%
Isoleucine 0.027mg 0.016mg 0%
Leucine 0.039mg 0.025mg 0%
Lysine 0.044mg 0.026mg 0%
Methionine 0.011mg 0.007mg 0%
Phenylalanine 0.026mg 0.017mg 0%
Valine 0.035mg 0.022mg 0%
Histidine 0.02mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Jicama (yam bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Cassava
6%
Jicama (yam bean)
Minerals Daily Need Coverage Score
16%
Cassava
8%
Jicama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Jicama (yam bean)
Jicama (yam bean) is lower in glycemic index (difference - 77)
Which food is cheaper?
Jicama (yam bean)
Jicama (yam bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Jicama (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.