Jicama (yam bean) vs. Hearts of palm — In-Depth Nutrition Comparison
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A recap on differences between jicama (yam bean) and hearts of palm
- Jicama (yam bean) has more vitamin C; however, hearts of palm are higher in manganese, iron, copper, zinc, folate, phosphorus, and magnesium.
- Hearts of palm cover your daily manganese needs 58% more than jicama (yam bean).
- Hearts of palm contain 2 times less vitamin C than jicama (yam bean). Jicama (yam bean) contains 14.1mg of vitamin C, while hearts of palm contain 7.9mg.
- Jicama (yam bean) has less sodium.
Food varieties used in this article are Yambean (jicama), cooked, boiled, drained, without salt and Hearts of palm, canned.
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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 less SodiumSodium | -99.1% |
| Contains more MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +427.3% |
| Contains more PotassiumPotassium | +31.1% |
| Contains more IronIron | +449.1% |
| Contains more CopperCopper | +189.1% |
| Contains more ZincZinc | +666.7% |
| Contains more PhosphorusPhosphorus | +306.3% |
| Contains more ManganeseManganese | +2345.6% |
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 | +78.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +130% |
| Contains more FolateFolate | +387.5% |
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:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more CarbsCarbs | +90.9% |
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +588.9% |
| Contains more OtherOther | +580% |
~equal in
Water
~90.2g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.057mg | 1.394mg | 58% |
| Iron | 0.57mg | 3.13mg | 32% |
| Sodium | 4mg | 426mg | 18% |
| Fiber | 2.4g | 10% | |
| Copper | 0.046mg | 0.133mg | 10% |
| Zinc | 0.15mg | 1.15mg | 9% |
| Folate | 8µg | 39µg | 8% |
| Phosphorus | 16mg | 65mg | 7% |
| Vitamin C | 14.1mg | 7.9mg | 7% |
| Magnesium | 11mg | 38mg | 6% |
| Calcium | 11mg | 58mg | 5% |
| Protein | 0.72g | 2.52g | 4% |
| Vitamin B3 | 0.19mg | 0.437mg | 2% |
| Vitamin B2 | 0.028mg | 0.057mg | 2% |
| Vitamin B6 | 0.04mg | 0.022mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Calories | 38kcal | 28kcal | 1% |
| Vitamin B1 | 0.017mg | 0.011mg | 1% |
| Potassium | 135mg | 177mg | 1% |
| Carbs | 8.82g | 4.62g | 1% |
| Fats | 0.09g | 0.62g | 1% |
| Net carbs | 8.82g | 2.22g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.121mg | 0.126mg | 0% |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.018mg | 0.097mg | 0% |
| Isoleucine | 0.016mg | 0.101mg | 0% |
| Leucine | 0.025mg | 0.169mg | 0% |
| Lysine | 0.026mg | 0.091mg | 0% |
| Methionine | 0.007mg | 0.042mg | 0% |
| Phenylalanine | 0.017mg | 0.098mg | 0% |
| Valine | 0.022mg | 0.114mg | 0% |
| Histidine | 0.019mg | 0.055mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
7%
Minerals Daily Need Coverage Score
8%
52%
Comparison summary
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Jicama (yam bean) is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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.