Asparagus vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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A recap on differences between asparagus and jicama (yam bean)
- Asparagus has more iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and phosphorus; however, jicama (yam bean) is higher in vitamin C.
- Asparagus covers your daily iron needs 20% more than jicama (yam bean).
- Jicama (yam bean) contains 40 times less vitamin A than asparagus. Asparagus contains 756IU of vitamin A, while jicama (yam bean) contains 19IU.
- The glycemic index of asparagus is higher.
Food varieties used in this article are Asparagus, raw and Yambean (jicama), cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +118.2% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +310.9% |
| Contains more ZincZinc | +260% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +177.2% |
| Contains more SeleniumSelenium | +228.6% |
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.
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +741.2% |
| Contains more Vitamin B2Vitamin B2 | +403.6% |
| Contains more Vitamin B3Vitamin B3 | +414.7% |
| Contains more Vitamin B5Vitamin B5 | +126.4% |
| Contains more Vitamin B6Vitamin B6 | +127.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +151.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 35% | |
| Iron | 2.14mg | 0.57mg | 20% |
| Copper | 0.189mg | 0.046mg | 16% |
| Vitamin B1 | 0.143mg | 0.017mg | 11% |
| Folate | 52µg | 8µg | 11% |
| Vitamin C | 5.6mg | 14.1mg | 9% |
| Vitamin B2 | 0.141mg | 0.028mg | 9% |
| Vitamin E | 1.13mg | 8% | |
| Fiber | 2.1g | 8% | |
| Phosphorus | 52mg | 16mg | 5% |
| Vitamin B3 | 0.978mg | 0.19mg | 5% |
| Vitamin A | 38µg | 1µg | 4% |
| Manganese | 0.158mg | 0.057mg | 4% |
| Vitamin B6 | 0.091mg | 0.04mg | 4% |
| Zinc | 0.54mg | 0.15mg | 4% |
| Selenium | 2.3µg | 0.7µg | 3% |
| Vitamin B5 | 0.274mg | 0.121mg | 3% |
| Choline | 16mg | 3% | |
| Protein | 2.2g | 0.72g | 3% |
| Potassium | 202mg | 135mg | 2% |
| Carbs | 3.88g | 8.82g | 2% |
| Calories | 20kcal | 38kcal | 1% |
| Fructose | 1g | 1% | |
| Calcium | 24mg | 11mg | 1% |
| Magnesium | 14mg | 11mg | 1% |
| Fats | 0.12g | 0.09g | 0% |
| Net carbs | 1.78g | 8.82g | N/A |
| Sugar | 1.88g | N/A | |
| Sodium | 2mg | 4mg | 0% |
| Saturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0.018mg | 0% |
| Isoleucine | 0.075mg | 0.016mg | 0% |
| Leucine | 0.128mg | 0.025mg | 0% |
| Lysine | 0.104mg | 0.026mg | 0% |
| Methionine | 0.031mg | 0.007mg | 0% |
| Phenylalanine | 0.075mg | 0.017mg | 0% |
| Valine | 0.115mg | 0.022mg | 0% |
| Histidine | 0.049mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +93.3% |
| Contains more CarbsCarbs | +127.3% |
~equal in
Water
~90.07g
