Hearts of palm vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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A recap on differences between hearts of palm and jicama (yam bean)
- Hearts of palm have more manganese, iron, copper, zinc, folate, phosphorus, and magnesium; however, jicama (yam bean) is higher in vitamin C.
- Hearts of palm cover your daily manganese needs 58% more than jicama (yam bean).
- Jicama (yam bean) contains 107 times less sodium than hearts of palm. Hearts of palm contain 426mg of sodium, while jicama (yam bean) contains 4mg.
Food varieties used in this article are Hearts of palm, canned 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 | +245.5% |
| Contains more CalciumCalcium | +427.3% |
| Contains more PotassiumPotassium | +31.1% |
| Contains more IronIron | +449.1% |
| Contains more CopperCopper | +189.1% |
| Contains more ZincZinc | +666.7% |
| Contains more PhosphorusPhosphorus | +306.3% |
| Contains more ManganeseManganese | +2345.6% |
| Contains less SodiumSodium | -99.1% |
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 B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +130% |
| Contains more FolateFolate | +387.5% |
| Contains more Vitamin CVitamin C | +78.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.057mg | 58% |
| Iron | 3.13mg | 0.57mg | 32% |
| Sodium | 426mg | 4mg | 18% |
| Fiber | 2.4g | 10% | |
| Copper | 0.133mg | 0.046mg | 10% |
| Zinc | 1.15mg | 0.15mg | 9% |
| Folate | 39µg | 8µg | 8% |
| Phosphorus | 65mg | 16mg | 7% |
| Vitamin C | 7.9mg | 14.1mg | 7% |
| Magnesium | 38mg | 11mg | 6% |
| Calcium | 58mg | 11mg | 5% |
| Protein | 2.52g | 0.72g | 4% |
| Vitamin B3 | 0.437mg | 0.19mg | 2% |
| Vitamin B2 | 0.057mg | 0.028mg | 2% |
| Vitamin B6 | 0.022mg | 0.04mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Calories | 28kcal | 38kcal | 1% |
| Vitamin B1 | 0.011mg | 0.017mg | 1% |
| Potassium | 177mg | 135mg | 1% |
| Carbs | 4.62g | 8.82g | 1% |
| Fats | 0.62g | 0.09g | 1% |
| Net carbs | 2.22g | 8.82g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.126mg | 0.121mg | 0% |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0.018mg | 0% |
| Isoleucine | 0.101mg | 0.016mg | 0% |
| Leucine | 0.169mg | 0.025mg | 0% |
| Lysine | 0.091mg | 0.026mg | 0% |
| Methionine | 0.042mg | 0.007mg | 0% |
| Phenylalanine | 0.098mg | 0.017mg | 0% |
| Valine | 0.114mg | 0.022mg | 0% |
| Histidine | 0.055mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +588.9% |
| Contains more OtherOther | +580% |
| Contains more CarbsCarbs | +90.9% |
~equal in
Water
~90.07g
