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  6. Edamame vs. Jicama (yam bean)

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

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What are the main differences between edamame and jicama (yam bean)?

  • Edamame is richer in folate, manganese, copper, phosphorus, iron, vitamin B1, magnesium, zinc, and vitamin B2, yet jicama (yam bean) is richer in vitamin C.
  • Edamame's daily need coverage for folate is 76% higher.
  • Edamame has 18 times more manganese than jicama (yam bean). Edamame has 1.024mg of manganese, while jicama (yam bean) has 0.057mg.

We used Edamame, frozen, prepared and Yambean (jicama), cooked, boiled, drained, without salt types in this comparison.

Infographic

Edamame vs Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +481.8%
Contains more CalciumCalcium +472.7%
Contains more PotassiumPotassium +223%
Contains more IronIron +298.2%
Contains more CopperCopper +650%
Contains more ZincZinc +813.3%
Contains more PhosphorusPhosphorus +956.3%
Contains more ManganeseManganese +1696.5%
Contains more SeleniumSelenium +14.3%
Contains less SodiumSodium -33.3%

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.
Edamame
Edamame
10
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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 AVitamin A +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1076.5%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +381.6%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3787.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +131.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Jicama (yam bean) DV% diff.
Folate 311µg 8µg 76%
Manganese 1.024mg 0.057mg 42%
Copper 0.345mg 0.046mg 33%
Protein 11.91g 0.72g 22%
Phosphorus 169mg 16mg 22%
Vitamin K 26.7µg 22%
Fiber 5.2g 21%
Iron 2.27mg 0.57mg 21%
Vitamin B1 0.2mg 0.017mg 15%
Polyunsaturated fat 2.156g 14%
Magnesium 64mg 11mg 13%
Zinc 1.37mg 0.15mg 11%
Vitamin B2 0.155mg 0.028mg 10%
Choline 56.3mg 10%
Potassium 436mg 135mg 9%
Vitamin C 6.1mg 14.1mg 9%
Fats 5.2g 0.09g 8%
Calcium 63mg 11mg 5%
Vitamin B6 0.1mg 0.04mg 5%
Vitamin B5 0.395mg 0.121mg 5%
Vitamin E 0.68mg 5%
Vitamin B3 0.915mg 0.19mg 5%
Calories 121kcal 38kcal 4%
Monounsaturated fat 1.282g 3%
Saturated fat 0.62g 3%
Vitamin A 15µg 1µg 2%
Starch 1.51g 1%
Carbs 8.91g 8.82g 0%
Net carbs 3.71g 8.82g N/A
Sugar 2.18g N/A
Sodium 6mg 4mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0.018mg 0%
Isoleucine 0.3mg 0.016mg 0%
Leucine 0.745mg 0.025mg 0%
Lysine 0.745mg 0.026mg 0%
Methionine 0.141mg 0.007mg 0%
Phenylalanine 0.488mg 0.017mg 0%
Valine 0.324mg 0.022mg 0%
Histidine 0.267mg 0.019mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +1554.2%
Contains more FatsFats +5677.8%
Contains more OtherOther +303.3%
Contains more WaterWater +23.8%
~equal in Carbs ~8.82g

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.