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  6. Jícama (yam bean) vs. Fiddlehead ferns

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

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How are Jícama (yam bean) and Fiddlehead ferns different?

  • Fiddlehead ferns have more Copper, Vitamin B3, Vitamin A RAE, Manganese, Vitamin B2, Vitamin C, Phosphorus, Iron, Potassium, and Zinc than Jícama (yam bean).
  • Daily need coverage for Copper from Fiddlehead ferns is 30% higher.

Yambean (jicama), cooked, boiled, drained, without salt and Fiddlehead ferns, raw are the varieties used in this article.

Infographic

Jícama (yam bean) vs Fiddlehead ferns 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)
1
:
9
Fiddlehead ferns
Fiddlehead ferns
Contains more Calcium +190.9%
Contains more Iron +129.8%
Contains more Magnesium +209.1%
Contains more Phosphorus +531.3%
Contains more Potassium +174.1%
Contains less Sodium -75%
Contains more Zinc +453.3%
Contains more Copper +595.7%
Contains more Manganese +794.7%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +190.9%
Contains more Iron +129.8%
Contains more Magnesium +209.1%
Contains more Phosphorus +531.3%
Contains more Potassium +174.1%
Contains less Sodium -75%
Contains more Zinc +453.3%
Contains more Copper +595.7%
Contains more Manganese +794.7%

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.
Jícama (yam bean)
Jícama (yam bean)
3
:
5
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin A +18936.8%
Contains more Vitamin C +88.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +2521.1%
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%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin A +18936.8%
Contains more Vitamin C +88.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +2521.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
2
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Carbs +59.2%
Contains more Protein +531.9%
Contains more Fats +344.4%
Contains more Other +176.7%
Equal in Water - 88.68
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
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more Carbs +59.2%
Contains more Protein +531.9%
Contains more Fats +344.4%
Contains more Other +176.7%
Equal in Water - 88.68

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

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Fiddlehead ferns Opinion
Net carbs 8.82g 5.54g Jícama (yam bean)
Protein 0.72g 4.55g Fiddlehead ferns
Fats 0.09g 0.4g Fiddlehead ferns
Carbs 8.82g 5.54g Jícama (yam bean)
Calories 38kcal 34kcal Jícama (yam bean)
Calcium 11mg 32mg Fiddlehead ferns
Iron 0.57mg 1.31mg Fiddlehead ferns
Magnesium 11mg 34mg Fiddlehead ferns
Phosphorus 16mg 101mg Fiddlehead ferns
Potassium 135mg 370mg Fiddlehead ferns
Sodium 4mg 1mg Fiddlehead ferns
Zinc 0.15mg 0.83mg Fiddlehead ferns
Copper 0.046mg 0.32mg Fiddlehead ferns
Manganese 0.057mg 0.51mg Fiddlehead ferns
Selenium 0.7µg Jícama (yam bean)
Vitamin A 19IU 3617IU Fiddlehead ferns
Vitamin A RAE 1µg 181µg Fiddlehead ferns
Vitamin C 14.1mg 26.6mg Fiddlehead ferns
Vitamin B1 0.017mg 0.02mg Fiddlehead ferns
Vitamin B2 0.028mg 0.21mg Fiddlehead ferns
Vitamin B3 0.19mg 4.98mg Fiddlehead ferns
Vitamin B5 0.121mg Jícama (yam bean)
Vitamin B6 0.04mg Jícama (yam bean)
Folate 8µg Jícama (yam bean)
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)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Fiddlehead ferns
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)
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
35%
Fiddlehead ferns

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.