Hearts of palm vs. Jícama (yam bean) — In-Depth Nutrition Comparison
Compare
A recap on differences between Hearts of palm and Jícama (yam bean)
- Hearts of palm have more Manganese, Iron, Copper, Zinc, Folate, Phosphorus, and Magnesium, however, Jícama (yam bean) is higher in Vitamin C.
- Hearts of palm covers your daily Manganese needs 58% more than Jícama (yam bean).
- Jícama (yam bean) contains 107 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Jícama (yam bean) contains 4mg.
Food varieties used in this article are Hearts of palm, canned and Yambean (jicama), cooked, boiled, drained, without salt.
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.
Contains
more
Calcium
+427.3%
Contains
more
Iron
+449.1%
Contains
more
Magnesium
+245.5%
Contains
more
Phosphorus
+306.3%
Contains
more
Potassium
+31.1%
Contains
more
Zinc
+666.7%
Contains
more
Copper
+189.1%
Contains
more
Manganese
+2345.6%
Contains
less
Sodium
-99.1%
Equal in Selenium - 0.7
Contains
more
Calcium
+427.3%
Contains
more
Iron
+449.1%
Contains
more
Magnesium
+245.5%
Contains
more
Phosphorus
+306.3%
Contains
more
Potassium
+31.1%
Contains
more
Zinc
+666.7%
Contains
more
Copper
+189.1%
Contains
more
Manganese
+2345.6%
Contains
less
Sodium
-99.1%
Equal in Selenium - 0.7
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 B2
+103.6%
Contains
more
Vitamin B3
+130%
Contains
more
Folate
+387.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+78.5%
Contains
more
Vitamin B1
+54.5%
Contains
more
Vitamin B6
+81.8%
Equal in Vitamin B5 - 0.121
Contains
more
Vitamin B2
+103.6%
Contains
more
Vitamin B3
+130%
Contains
more
Folate
+387.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+78.5%
Contains
more
Vitamin B1
+54.5%
Contains
more
Vitamin B6
+81.8%
Equal in Vitamin B5 - 0.121
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+250%
Contains
more
Fats
+588.9%
Contains
more
Other
+580%
Contains
more
Carbs
+90.9%
Equal in Water - 90.07
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
Protein
+250%
Contains
more
Fats
+588.9%
Contains
more
Other
+580%
Contains
more
Carbs
+90.9%
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 8.82g |
|
| Protein | 2.52g | 0.72g |
|
| Fats | 0.62g | 0.09g |
|
| Carbs | 4.62g | 8.82g |
|
| Calories | 28kcal | 38kcal |
|
| Fiber | 2.4g |
|
|
| Calcium | 58mg | 11mg |
|
| Iron | 3.13mg | 0.57mg |
|
| Magnesium | 38mg | 11mg |
|
| Phosphorus | 65mg | 16mg |
|
| Potassium | 177mg | 135mg |
|
| Sodium | 426mg | 4mg |
|
| Zinc | 1.15mg | 0.15mg |
|
| Copper | 0.133mg | 0.046mg |
|
| Manganese | 1.394mg | 0.057mg |
|
| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 0IU | 19IU |
|
| Vitamin A RAE | 0µg | 1µg |
|
| Vitamin C | 7.9mg | 14.1mg |
|
| Vitamin B1 | 0.011mg | 0.017mg |
|
| Vitamin B2 | 0.057mg | 0.028mg |
|
| Vitamin B3 | 0.437mg | 0.19mg |
|
| Vitamin B5 | 0.126mg | 0.121mg |
|
| Vitamin B6 | 0.022mg | 0.04mg |
|
| Folate | 39µg | 8µg |
|
| Tryptophan | 0.023mg |
|
|
| Threonine | 0.097mg | 0.018mg |
|
| Isoleucine | 0.101mg | 0.016mg |
|
| Leucine | 0.169mg | 0.025mg |
|
| Lysine | 0.091mg | 0.026mg |
|
| Methionine | 0.042mg | 0.007mg |
|
| Phenylalanine | 0.098mg | 0.017mg |
|
| Valine | 0.114mg | 0.022mg |
|
| Histidine | 0.055mg | 0.019mg |
|
| Saturated Fat | 0.13g |
|
|
| Monounsaturated Fat | 0.103g |
|
|
| Polyunsaturated fat | 0.202g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
8%
7%
Minerals Daily Need Coverage Score
52%
8%
Comparison summary
Which food contains less Sodium?
Jícama (yam bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Jícama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.