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  6. Jícama (yam bean) vs. Cardoon

Jícama (yam bean) vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between Jícama (yam bean) and Cardoon?

  • Jícama (yam bean) is richer in Vitamin C, yet Cardoon is richer in Copper, Folate, Manganese, Potassium, Magnesium, Calcium, and Vitamin B6.
  • Cardoon's daily need coverage for Copper is 21% higher.
  • Jícama (yam bean) has 7 times more Vitamin C than Cardoon. Jícama (yam bean) has 14.1mg of Vitamin C, while Cardoon has 2mg.
  • Jícama (yam bean) contains less Sodium.

We used Yambean (jicama), cooked, boiled, drained, without salt and Cardoon, raw types in this comparison.

Infographic

Jícama (yam bean) vs Cardoon 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.
Jícama (yam bean)
Jícama (yam bean)
2
:
8
Cardoon
Cardoon
Contains less Sodium -97.6%
Contains more Selenium +250%
Contains more Calcium +536.4%
Contains more Iron +22.8%
Contains more Magnesium +281.8%
Contains more Phosphorus +43.8%
Contains more Potassium +196.3%
Contains more Zinc +13.3%
Contains more Copper +402.2%
Contains more Manganese +349.1%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains less Sodium -97.6%
Contains more Selenium +250%
Contains more Calcium +536.4%
Contains more Iron +22.8%
Contains more Magnesium +281.8%
Contains more Phosphorus +43.8%
Contains more Potassium +196.3%
Contains more Zinc +13.3%
Contains more Copper +402.2%
Contains more Manganese +349.1%

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.
Jícama (yam bean)
Jícama (yam bean)
2
:
6
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +605%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +190%
Contains more Folate +750%
Equal in Vitamin B2 - 0.03
Jícama (yam bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +605%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +179.3%
Contains more Vitamin B6 +190%
Contains more Folate +750%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
2
:
3
Cardoon
Cardoon
Contains more Carbs +116.7%
Contains more Fats +11.1%
Contains more Other +276.7%
Equal in Protein - 0.7
Equal in Water - 94
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Carbs +116.7%
Contains more Fats +11.1%
Contains more Other +276.7%
Equal in Protein - 0.7
Equal in Water - 94

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama (yam bean) Cardoon
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Cardoon Opinion
Net carbs 8.82g 2.47g Jícama (yam bean)
Protein 0.72g 0.7g Jícama (yam bean)
Fats 0.09g 0.1g Cardoon
Carbs 8.82g 4.07g Jícama (yam bean)
Calories 38kcal 17kcal Jícama (yam bean)
Fiber 1.6g Cardoon
Calcium 11mg 70mg Cardoon
Iron 0.57mg 0.7mg Cardoon
Magnesium 11mg 42mg Cardoon
Phosphorus 16mg 23mg Cardoon
Potassium 135mg 400mg Cardoon
Sodium 4mg 170mg Jícama (yam bean)
Zinc 0.15mg 0.17mg Cardoon
Copper 0.046mg 0.231mg Cardoon
Manganese 0.057mg 0.256mg Cardoon
Selenium 0.7µg 0.2µg Jícama (yam bean)
Vitamin A 19IU 0IU Jícama (yam bean)
Vitamin A RAE 1µg 0µg Jícama (yam bean)
Vitamin C 14.1mg 2mg Jícama (yam bean)
Vitamin B1 0.017mg 0.02mg Cardoon
Vitamin B2 0.028mg 0.03mg Cardoon
Vitamin B3 0.19mg 0.3mg Cardoon
Vitamin B5 0.121mg 0.338mg Cardoon
Vitamin B6 0.04mg 0.116mg Cardoon
Folate 8µg 68µg Cardoon
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)
Saturated Fat 0.011g Jícama (yam bean)
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Jícama (yam bean)
10%
Cardoon
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
Which food is richer in vitamins?
Cardoon
Cardoon is relatively richer in vitamins
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 ($)

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 (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.