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  6. Jícama (yam bean) vs. Escarole

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

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How are Jícama (yam bean) and Escarole different?

  • Jícama (yam bean) is richer in Vitamin C, while Escarole is higher in Folate, Manganese, Vitamin B5, and Vitamin A RAE.
  • Escarole covers your daily need of Folate 18% more than Jícama (yam bean).
  • Jícama (yam bean) contains 4 times more Vitamin C than Escarole. Jícama (yam bean) contains 14.1mg of Vitamin C, while Escarole contains 3.3mg.

Yambean (jicama), cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Jícama (yam bean) vs Escarole 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
Escarole
Escarole
Contains less Sodium -78.9%
Contains more Selenium +250%
Contains more Calcium +318.2%
Contains more Iron +26.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +37.5%
Contains more Potassium +81.5%
Contains more Zinc +360%
Contains more Copper +89.1%
Contains more Manganese +575.4%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains less Sodium -78.9%
Contains more Selenium +250%
Contains more Calcium +318.2%
Contains more Iron +26.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +37.5%
Contains more Potassium +81.5%
Contains more Zinc +360%
Contains more Copper +89.1%
Contains more Manganese +575.4%

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
:
8
Escarole
Escarole
Contains more Vitamin C +327.3%
Contains more Vitamin B6 +150%
Contains more Vitamin A +9836.8%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +64.2%
Contains more Vitamin B5 +582.6%
Contains more Folate +875%
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +327.3%
Contains more Vitamin B6 +150%
Contains more Vitamin A +9836.8%
Contains more Vitamin B1 +247.1%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +64.2%
Contains more Vitamin B5 +582.6%
Contains more Folate +875%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
1
:
4
Escarole
Escarole
Contains more Carbs +187.3%
Contains more Protein +59.7%
Contains more Fats +100%
Contains more Other +336.7%
Equal in Water - 94.29
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
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Carbs +187.3%
Contains more Protein +59.7%
Contains more Fats +100%
Contains more Other +336.7%
Equal in Water - 94.29

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) Escarole
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Escarole Opinion
Net carbs 8.82g 0.27g Jícama (yam bean)
Protein 0.72g 1.15g Escarole
Fats 0.09g 0.18g Escarole
Carbs 8.82g 3.07g Jícama (yam bean)
Calories 38kcal 19kcal Jícama (yam bean)
Sugar 0.23g Jícama (yam bean)
Fiber 2.8g Escarole
Calcium 11mg 46mg Escarole
Iron 0.57mg 0.72mg Escarole
Magnesium 11mg 13mg Escarole
Phosphorus 16mg 22mg Escarole
Potassium 135mg 245mg Escarole
Sodium 4mg 19mg Jícama (yam bean)
Zinc 0.15mg 0.69mg Escarole
Copper 0.046mg 0.087mg Escarole
Manganese 0.057mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Jícama (yam bean)
Vitamin A 19IU 1888IU Escarole
Vitamin A RAE 1µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 14.1mg 3.3mg Jícama (yam bean)
Vitamin B1 0.017mg 0.059mg Escarole
Vitamin B2 0.028mg 0.062mg Escarole
Vitamin B3 0.19mg 0.312mg Escarole
Vitamin B5 0.121mg 0.826mg Escarole
Vitamin B6 0.04mg 0.016mg Jícama (yam bean)
Folate 8µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.018mg 0.046mg Escarole
Isoleucine 0.016mg 0.066mg Escarole
Leucine 0.025mg 0.09mg Escarole
Lysine 0.026mg 0.058mg Escarole
Methionine 0.007mg 0.013mg Escarole
Phenylalanine 0.017mg 0.049mg Escarole
Valine 0.022mg 0.058mg Escarole
Histidine 0.019mg 0.021mg Escarole
Saturated Fat 0.042g Jícama (yam bean)
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Escarole
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)
67%
Escarole
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.