Jicama (yam bean) vs. Hearts of palm — In-Depth Nutrition Comparison
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A recap on differences between jicama (yam bean) and hearts of palm
- Jicama (yam bean) has more vitamin C; however, hearts of palm are higher in manganese, iron, copper, zinc, folate, phosphorus, and magnesium.
- Hearts of palm cover your daily manganese needs 58% more than jicama (yam bean).
- Hearts of palm contain 2 times less vitamin C than jicama (yam bean). Jicama (yam bean) contains 14.1mg of vitamin C, while hearts of palm contain 7.9mg.
- Jicama (yam bean) has less sodium.
Food varieties used in this article are Yambean (jicama), cooked, boiled, drained, without salt and Hearts of palm, canned.
Infographic
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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 less SodiumSodium | -99.1% |
| 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% |
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 CVitamin C | +78.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +130% |
| Contains more FolateFolate | +387.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.057mg | 1.394mg | 58% |
| Iron | 0.57mg | 3.13mg | 32% |
| Sodium | 4mg | 426mg | 18% |
| Fiber | 2.4g | 10% | |
| Copper | 0.046mg | 0.133mg | 10% |
| Zinc | 0.15mg | 1.15mg | 9% |
| Folate | 8µg | 39µg | 8% |
| Phosphorus | 16mg | 65mg | 7% |
| Vitamin C | 14.1mg | 7.9mg | 7% |
| Magnesium | 11mg | 38mg | 6% |
| Calcium | 11mg | 58mg | 5% |
| Protein | 0.72g | 2.52g | 4% |
| Vitamin B3 | 0.19mg | 0.437mg | 2% |
| Vitamin B2 | 0.028mg | 0.057mg | 2% |
| Vitamin B6 | 0.04mg | 0.022mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Calories | 38kcal | 28kcal | 1% |
| Vitamin B1 | 0.017mg | 0.011mg | 1% |
| Potassium | 135mg | 177mg | 1% |
| Carbs | 8.82g | 4.62g | 1% |
| Fats | 0.09g | 0.62g | 1% |
| Net carbs | 8.82g | 2.22g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.121mg | 0.126mg | 0% |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.018mg | 0.097mg | 0% |
| Isoleucine | 0.016mg | 0.101mg | 0% |
| Leucine | 0.025mg | 0.169mg | 0% |
| Lysine | 0.026mg | 0.091mg | 0% |
| Methionine | 0.007mg | 0.042mg | 0% |
| Phenylalanine | 0.017mg | 0.098mg | 0% |
| Valine | 0.022mg | 0.114mg | 0% |
| Histidine | 0.019mg | 0.055mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more CarbsCarbs | +90.9% |
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +588.9% |
| Contains more OtherOther | +580% |
~equal in
Water
~90.2g
