Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Jícama vs Yam - In-Depth Nutrition Comparison

Compare

The main differences between Jícama and Yam

  • Jícama contains less Potassium, Vitamin B6, Manganese, Copper, Vitamin B1, and Phosphorus than Yam.
  • Daily need coverage for Potassium from Yam is 20% higher.

Food types used in this article are Yambean (jicama), raw and Yam, raw.

Infographic

Jícama vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Yam
Contains more Iron +11.1%
Contains less Sodium -55.6%
Contains more Calcium +41.7%
Contains more Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
Equal in Iron - 0.54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +11.1%
Contains less Sodium -55.6%
Contains more Calcium +41.7%
Contains more Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
Equal in Iron - 0.54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Yam
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Vitamin K +666.7%
Contains more Folate +91.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Vitamin K +666.7%
Contains more Folate +91.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jícama Yam
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jícama Yam Opinion
Calories 38kcal 118kcal Yam
Protein 0.72g 1.53g Yam
Fats 0.09g 0.17g Yam
Vitamin C 20.2mg 17.1mg Jícama
Net carbs 3.92g 23.78g Yam
Carbs 8.82g 27.88g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.54mg Jícama
Calcium 12mg 17mg Yam
Potassium 150mg 816mg Yam
Magnesium 12mg 21mg Yam
Sugar 1.8g 0.5g Yam
Fiber 4.9g 4.1g Jícama
Copper 0.048mg 0.178mg Yam
Zinc 0.16mg 0.24mg Yam
Starch g g
Phosphorus 18mg 55mg Yam
Sodium 4mg 9mg Jícama
Vitamin A 21IU 138IU Yam
Vitamin E 0.46mg 0.35mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.112mg Yam
Vitamin B2 0.029mg 0.032mg Yam
Vitamin B3 0.2mg 0.552mg Yam
Vitamin B5 0.135mg 0.314mg Yam
Vitamin B6 0.042mg 0.293mg Yam
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2.3µg Yam
Folate 12µg 23µg Yam
Trans Fat 0g 0g
Saturated Fat 0.021g 0.037g Jícama
Monounsaturated Fat 0.005g 0.006g Yam
Polyunsaturated fat 0.043g 0.076g Yam
Tryptophan mg 0.012mg Yam
Threonine 0.018mg 0.054mg Yam
Isoleucine 0.016mg 0.052mg Yam
Leucine 0.025mg 0.096mg Yam
Lysine 0.026mg 0.059mg Yam
Methionine 0.007mg 0.021mg Yam
Phenylalanine 0.017mg 0.071mg Yam
Valine 0.022mg 0.062mg Yam
Histidine 0.019mg 0.034mg Yam
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Jícama
19
Yam
Mineral Summary Score
10
Jícama
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Jícama
9%
Yam
Carbohydrates
9%
Jícama
28%
Yam
Fats
0%
Jícama
1%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.3g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 34)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.