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  6. Escarole vs. Jícama (yam bean)

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

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How are Escarole and Jícama (yam bean) different?

  • Escarole is richer in Folate, Manganese, Vitamin B5, and Vitamin A RAE, while Jícama (yam bean) is higher in Vitamin C.
  • Escarole covers your daily need of Folate 18% more than Jícama (yam bean).
  • Escarole contains 94 times more Vitamin A RAE than Jícama (yam bean). Escarole contains 94µg of Vitamin A RAE, while Jícama (yam bean) contains 1µg.

Escarole, cooked, boiled, drained, no salt added and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Escarole 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.
Escarole
Escarole
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +318.2%
Contains more Iron +26.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +37.5%
Contains more Potassium +81.5%
Contains more Zinc +360%
Contains more Copper +89.1%
Contains more Manganese +575.4%
Contains less Sodium -78.9%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 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 +318.2%
Contains more Iron +26.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +37.5%
Contains more Potassium +81.5%
Contains more Zinc +360%
Contains more Copper +89.1%
Contains more Manganese +575.4%
Contains less Sodium -78.9%
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.
Escarole
Escarole
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +9836.8%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +64.2%
Contains more Vitamin B5 +582.6%
Contains more Folate +875%
Contains more Vitamin C +327.3%
Contains more Vitamin B6 +150%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 A +9836.8%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +64.2%
Contains more Vitamin B5 +582.6%
Contains more Folate +875%
Contains more Vitamin C +327.3%
Contains more Vitamin B6 +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +59.7%
Contains more Fats +100%
Contains more Other +336.7%
Contains more Carbs +187.3%
Equal in Water - 90.07
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 Protein +59.7%
Contains more Fats +100%
Contains more Other +336.7%
Contains more Carbs +187.3%
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.
Escarole Jícama (yam bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Jícama (yam bean) Opinion
Net carbs 0.27g 8.82g Jícama (yam bean)
Protein 1.15g 0.72g Escarole
Fats 0.18g 0.09g Escarole
Carbs 3.07g 8.82g Jícama (yam bean)
Calories 19kcal 38kcal Jícama (yam bean)
Sugar 0.23g Jícama (yam bean)
Fiber 2.8g Escarole
Calcium 46mg 11mg Escarole
Iron 0.72mg 0.57mg Escarole
Magnesium 13mg 11mg Escarole
Phosphorus 22mg 16mg Escarole
Potassium 245mg 135mg Escarole
Sodium 19mg 4mg Jícama (yam bean)
Zinc 0.69mg 0.15mg Escarole
Copper 0.087mg 0.046mg Escarole
Manganese 0.385mg 0.057mg Escarole
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 1888IU 19IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 14.1mg Jícama (yam bean)
Vitamin B1 0.059mg 0.017mg Escarole
Vitamin B2 0.062mg 0.028mg Escarole
Vitamin B3 0.312mg 0.19mg Escarole
Vitamin B5 0.826mg 0.121mg Escarole
Vitamin B6 0.016mg 0.04mg Jícama (yam bean)
Folate 78µg 8µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg 0.018mg Escarole
Isoleucine 0.066mg 0.016mg Escarole
Leucine 0.09mg 0.025mg Escarole
Lysine 0.058mg 0.026mg Escarole
Methionine 0.013mg 0.007mg Escarole
Phenylalanine 0.049mg 0.017mg Escarole
Valine 0.058mg 0.022mg Escarole
Histidine 0.021mg 0.019mg Escarole
Saturated Fat 0.042g Jícama (yam bean)
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
18%
Escarole
8%
Jícama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.