Jicama (yam bean) vs. Asparagus — In-Depth Nutrition Comparison
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A recap on differences between jicama (yam bean) and asparagus
- Jicama (yam bean) has more vitamin C; however, asparagus is higher in iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and phosphorus.
- Asparagus covers your daily iron needs 20% more than jicama (yam bean).
- Asparagus contains 3 times less vitamin C than jicama (yam bean). Jicama (yam bean) contains 14.1mg of vitamin C, while asparagus contains 5.6mg.
- The glycemic index of asparagus is higher.
Food varieties used in this article are Yambean (jicama), cooked, boiled, drained, without salt and Asparagus, raw.
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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 MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +118.2% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +310.9% |
| Contains more ZincZinc | +260% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +177.2% |
| Contains more SeleniumSelenium | +228.6% |
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 CVitamin C | +151.8% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin B1Vitamin B1 | +741.2% |
| Contains more Vitamin B2Vitamin B2 | +403.6% |
| Contains more Vitamin B3Vitamin B3 | +414.7% |
| Contains more Vitamin B5Vitamin B5 | +126.4% |
| Contains more Vitamin B6Vitamin B6 | +127.5% |
| Contains more FolateFolate | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 35% | |
| Iron | 0.57mg | 2.14mg | 20% |
| Copper | 0.046mg | 0.189mg | 16% |
| Vitamin B1 | 0.017mg | 0.143mg | 11% |
| Folate | 8µg | 52µg | 11% |
| Vitamin C | 14.1mg | 5.6mg | 9% |
| Vitamin B2 | 0.028mg | 0.141mg | 9% |
| Vitamin E | 1.13mg | 8% | |
| Fiber | 2.1g | 8% | |
| Phosphorus | 16mg | 52mg | 5% |
| Vitamin B3 | 0.19mg | 0.978mg | 5% |
| Vitamin A | 1µg | 38µg | 4% |
| Manganese | 0.057mg | 0.158mg | 4% |
| Vitamin B6 | 0.04mg | 0.091mg | 4% |
| Zinc | 0.15mg | 0.54mg | 4% |
| Selenium | 0.7µg | 2.3µg | 3% |
| Vitamin B5 | 0.121mg | 0.274mg | 3% |
| Choline | 16mg | 3% | |
| Protein | 0.72g | 2.2g | 3% |
| Potassium | 135mg | 202mg | 2% |
| Carbs | 8.82g | 3.88g | 2% |
| Calories | 38kcal | 20kcal | 1% |
| Fructose | 1g | 1% | |
| Calcium | 11mg | 24mg | 1% |
| Magnesium | 11mg | 14mg | 1% |
| Fats | 0.09g | 0.12g | 0% |
| Net carbs | 8.82g | 1.78g | N/A |
| Sugar | 1.88g | N/A | |
| Sodium | 4mg | 2mg | 0% |
| Saturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.018mg | 0.084mg | 0% |
| Isoleucine | 0.016mg | 0.075mg | 0% |
| Leucine | 0.025mg | 0.128mg | 0% |
| Lysine | 0.026mg | 0.104mg | 0% |
| Methionine | 0.007mg | 0.031mg | 0% |
| Phenylalanine | 0.017mg | 0.075mg | 0% |
| Valine | 0.022mg | 0.115mg | 0% |
| Histidine | 0.019mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more CarbsCarbs | +127.3% |
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +93.3% |
~equal in
Water
~93.22g
