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  6. Jícama raw vs. Yardlong bean (Asparagus bean) raw

Jícama raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Important differences between jícama raw and yardlong bean (Asparagus bean) raw

  • Jícama raw has less vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, and phosphorus.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 17% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Yambean (jicama), raw and Yardlong bean, raw.

Infographic

Jícama raw vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +27.7%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +60%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +227.8%
Contains more ManganeseManganese +241.7%
Contains more SeleniumSelenium +114.3%
~equal in Copper ~0.048mg
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +145.5%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +105%
Contains more FolateFolate +416.7%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 4.9g 20%
Folate 12µg 62µg 13%
Magnesium 12mg 44mg 8%
Vitamin B1 0.02mg 0.107mg 7%
Vitamin B2 0.029mg 0.11mg 6%
Manganese 0.06mg 0.205mg 6%
Phosphorus 18mg 59mg 6%
Vitamin A 1µg 43µg 5%
Protein 0.72g 2.8g 4%
Calcium 12mg 50mg 4%
Potassium 150mg 240mg 3%
Vitamin E 0.46mg 3%
Iron 0.6mg 0.47mg 2%
Vitamin B5 0.135mg 0.055mg 2%
Zinc 0.16mg 0.37mg 2%
Choline 13.6mg 2%
Vitamin C 20.2mg 18.8mg 2%
Vitamin B3 0.2mg 0.41mg 1%
Polyunsaturated fat 0.043g 0.169g 1%
Selenium 0.7µg 1.5µg 1%
Vitamin B6 0.042mg 0.024mg 1%
Calories 38kcal 47kcal 0%
Fats 0.09g 0.4g 0%
Carbs 8.82g 8.35g 0%
Net carbs 3.92g 8.35g N/A
Sugar 1.8g N/A
Copper 0.048mg 0.048mg 0%
Sodium 4mg 4mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.021g 0.105g 0%
Monounsaturated fat 0.005g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.018mg 0.104mg 0%
Isoleucine 0.016mg 0.15mg 0%
Leucine 0.025mg 0.2mg 0%
Lysine 0.026mg 0.184mg 0%
Methionine 0.007mg 0.04mg 0%
Phenylalanine 0.017mg 0.154mg 0%
Valine 0.022mg 0.162mg 0%
Histidine 0.019mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +288.9%
Contains more FatsFats +344.4%
Contains more OtherOther +100%
~equal in Carbs ~8.35g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +293%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.