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  6. Jicama (yam bean) vs. Carrot

Jicama (yam bean) vs. Carrot — In-Depth Nutrition Comparison

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How are Jicama (yam bean) and Carrot different?

  • Jicama (yam bean) is richer in Vitamin C, while Carrot is higher in Vitamin A, Vitamin B6, and Potassium.
  • Carrot covers your daily need of Vitamin A 93% more than Jicama (yam bean).
  • Jicama (yam bean) contains 2 times more Vitamin C than Carrot. Jicama (yam bean) contains 14.1mg of Vitamin C, while Carrot contains 5.9mg.

Yambean (jicama), cooked, boiled, drained, without salt and Carrots, raw types were used in this article.

Infographic

Jicama (yam bean) vs Carrot 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 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Carrot
Carrot
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more IronIron +90%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +137%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +118.8%
Contains more ManganeseManganese +150.9%
~equal in Magnesium ~12mg
~equal in Copper ~0.045mg

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 47% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Carrot
Carrot
10
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +139%
Contains more Vitamin AVitamin A +87826.3%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +417.4%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +245%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Carrot
Carrot
4
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +29.2%
Contains more FatsFats +166.7%
Contains more OtherOther +220%
~equal in Carbs ~9.58g
~equal in Water ~88.29g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Carrot Opinion
Calories 38kcal 41kcal Carrot
Protein 0.72g 0.93g Carrot
Fats 0.09g 0.24g Carrot
Vitamin C 14.1mg 5.9mg Jicama (yam bean)
Net carbs 8.82g 6.78g Jicama (yam bean)
Carbs 8.82g 9.58g Carrot
Magnesium 11mg 12mg Carrot
Calcium 11mg 33mg Carrot
Potassium 135mg 320mg Carrot
Iron 0.57mg 0.3mg Jicama (yam bean)
Sugar 4.74g Jicama (yam bean)
Fiber 2.8g Carrot
Copper 0.046mg 0.045mg Jicama (yam bean)
Zinc 0.15mg 0.24mg Carrot
Starch 1.43g Carrot
Phosphorus 16mg 35mg Carrot
Sodium 4mg 69mg Jicama (yam bean)
Vitamin A 19IU 16706IU Carrot
Vitamin A 1µg 835µg Carrot
Vitamin E 0.66mg Carrot
Manganese 0.057mg 0.143mg Carrot
Selenium 0.7µg 0.1µg Jicama (yam bean)
Vitamin B1 0.017mg 0.066mg Carrot
Vitamin B2 0.028mg 0.058mg Carrot
Vitamin B3 0.19mg 0.983mg Carrot
Vitamin B5 0.121mg 0.273mg Carrot
Vitamin B6 0.04mg 0.138mg Carrot
Vitamin K 13.2µg Carrot
Folate 8µg 19µg Carrot
Choline 8.8mg Carrot
Saturated Fat 0.037g Jicama (yam bean)
Monounsaturated Fat 0.014g Carrot
Polyunsaturated fat 0.117g Carrot
Tryptophan 0.012mg Carrot
Threonine 0.018mg 0.191mg Carrot
Isoleucine 0.016mg 0.077mg Carrot
Leucine 0.025mg 0.102mg Carrot
Lysine 0.026mg 0.101mg Carrot
Methionine 0.007mg 0.02mg Carrot
Phenylalanine 0.017mg 0.061mg Carrot
Valine 0.022mg 0.069mg Carrot
Histidine 0.019mg 0.04mg Carrot
Fructose 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jicama (yam bean) Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Jicama (yam bean)
91%
Carrot
Minerals Daily Need Coverage Score
8%
Jicama (yam bean)
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jicama (yam bean)
Jicama (yam bean) is lower in glycemic index (difference - 22)
Which food is cheaper?
Jicama (yam bean)
Jicama (yam bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.