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

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How are Jícama (yam bean) and Cassava different?

  • Cassava is higher than Jícama (yam bean) in Manganese, Vitamin C, Copper, and Vitamin B1.
  • Cassava covers your daily need of Manganese 14% more than Jícama (yam bean).

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

Infographic

Jícama (yam bean) vs Cassava 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.
Contains more Iron +111.1%
Contains less Sodium -71.4%
Contains more Calcium +45.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +68.8%
Contains more Potassium +100.7%
Contains more Zinc +126.7%
Contains more Copper +117.4%
Contains more Manganese +573.7%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +111.1%
Contains less Sodium -71.4%
Contains more Calcium +45.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +68.8%
Contains more Potassium +100.7%
Contains more Zinc +126.7%
Contains more Copper +117.4%
Contains more Manganese +573.7%
Equal in Selenium - 0.7

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 A +46.2%
Contains more Vitamin B5 +13.1%
Contains more Vitamin C +46.1%
Contains more Vitamin B1 +411.8%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +349.5%
Contains more Vitamin B6 +120%
Contains more Folate +237.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +46.2%
Contains more Vitamin B5 +13.1%
Contains more Vitamin C +46.1%
Contains more Vitamin B1 +411.8%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +349.5%
Contains more Vitamin B6 +120%
Contains more Folate +237.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +50.9%
Contains more Protein +88.9%
Contains more Fats +211.1%
Contains more Carbs +331.5%
Contains more Other +106.7%
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +50.9%
Contains more Protein +88.9%
Contains more Fats +211.1%
Contains more Carbs +331.5%
Contains more Other +106.7%

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) Cassava
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 Jícama (yam bean) Cassava Opinion
Net carbs 8.82g 36.26g Cassava
Protein 0.72g 1.36g Cassava
Fats 0.09g 0.28g Cassava
Carbs 8.82g 38.06g Cassava
Calories 38kcal 160kcal Cassava
Sugar 1.7g Jícama (yam bean)
Fiber 1.8g Cassava
Calcium 11mg 16mg Cassava
Iron 0.57mg 0.27mg Jícama (yam bean)
Magnesium 11mg 21mg Cassava
Phosphorus 16mg 27mg Cassava
Potassium 135mg 271mg Cassava
Sodium 4mg 14mg Jícama (yam bean)
Zinc 0.15mg 0.34mg Cassava
Copper 0.046mg 0.1mg Cassava
Manganese 0.057mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 19IU 13IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 14.1mg 20.6mg Cassava
Vitamin B1 0.017mg 0.087mg Cassava
Vitamin B2 0.028mg 0.048mg Cassava
Vitamin B3 0.19mg 0.854mg Cassava
Vitamin B5 0.121mg 0.107mg Jícama (yam bean)
Vitamin B6 0.04mg 0.088mg Cassava
Folate 8µg 27µg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.018mg 0.028mg Cassava
Isoleucine 0.016mg 0.027mg Cassava
Leucine 0.025mg 0.039mg Cassava
Lysine 0.026mg 0.044mg Cassava
Methionine 0.007mg 0.011mg Cassava
Phenylalanine 0.017mg 0.026mg Cassava
Valine 0.022mg 0.035mg Cassava
Histidine 0.019mg 0.02mg Cassava
Saturated Fat 0.074g Jícama (yam bean)
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Cassava
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)
14%
Cassava
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 77)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava 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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.