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  6. Jícama (yam bean) vs. Nopales

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

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What are the differences between Jícama (yam bean) and Nopales?

  • Jícama (yam bean) is higher in Vitamin C, yet Nopales are higher in Manganese, Calcium, and Magnesium.
  • Nopales' daily need coverage for Manganese is 17% more.
  • Jícama (yam bean) has 2 times more Vitamin C than Nopales. While Jícama (yam bean) has 14.1mg of Vitamin C, Nopales have only 9.3mg.

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

Infographic

Jícama (yam bean) vs Nopales 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
:
7
Nopales
Nopales
Contains less Sodium -81%
Contains more Calcium +1390.9%
Contains more Magnesium +372.7%
Contains more Potassium +90.4%
Contains more Zinc +66.7%
Contains more Copper +13%
Contains more Manganese +701.8%
Equal in Iron - 0.59
Equal in Phosphorus - 16
Equal in Selenium - 0.7
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains less Sodium -81%
Contains more Calcium +1390.9%
Contains more Magnesium +372.7%
Contains more Potassium +90.4%
Contains more Zinc +66.7%
Contains more Copper +13%
Contains more Manganese +701.8%
Equal in Iron - 0.59
Equal in Phosphorus - 16
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.
Jícama (yam bean)
Jícama (yam bean)
3
:
7
Nopales
Nopales
Contains more Vitamin C +51.6%
Contains more Vitamin B1 +41.7%
Contains more Folate +166.7%
Contains more Vitamin A +2305.3%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +115.8%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +75%
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%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin C +51.6%
Contains more Vitamin B1 +41.7%
Contains more Folate +166.7%
Contains more Vitamin A +2305.3%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +115.8%
Contains more Vitamin B5 +38%
Contains more Vitamin B6 +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
1
:
3
Nopales
Nopales
Contains more Carbs +164.9%
Contains more Protein +83.3%
Contains more Other +280%
Equal in Fats - 0.09
Equal in Water - 94.12
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
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Carbs +164.9%
Contains more Protein +83.3%
Contains more Other +280%
Equal in Fats - 0.09
Equal in Water - 94.12

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

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Nopales Opinion
Net carbs 8.82g 1.13g Jícama (yam bean)
Protein 0.72g 1.32g Nopales
Fats 0.09g 0.09g
Carbs 8.82g 3.33g Jícama (yam bean)
Calories 38kcal 16kcal Jícama (yam bean)
Sugar 1.15g Jícama (yam bean)
Fiber 2.2g Nopales
Calcium 11mg 164mg Nopales
Iron 0.57mg 0.59mg Nopales
Magnesium 11mg 52mg Nopales
Phosphorus 16mg 16mg
Potassium 135mg 257mg Nopales
Sodium 4mg 21mg Jícama (yam bean)
Zinc 0.15mg 0.25mg Nopales
Copper 0.046mg 0.052mg Nopales
Manganese 0.057mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 19IU 457IU Nopales
Vitamin A RAE 1µg 23µg Nopales
Vitamin C 14.1mg 9.3mg Jícama (yam bean)
Vitamin B1 0.017mg 0.012mg Jícama (yam bean)
Vitamin B2 0.028mg 0.041mg Nopales
Vitamin B3 0.19mg 0.41mg Nopales
Vitamin B5 0.121mg 0.167mg Nopales
Vitamin B6 0.04mg 0.07mg Nopales
Folate 8µg 3µg Jícama (yam bean)
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.018mg 0.04mg Nopales
Isoleucine 0.016mg 0.049mg Nopales
Leucine 0.025mg 0.077mg Nopales
Lysine 0.026mg 0.059mg Nopales
Methionine 0.007mg 0.015mg Nopales
Phenylalanine 0.017mg 0.049mg Nopales
Valine 0.022mg 0.059mg Nopales
Histidine 0.019mg 0.025mg Nopales
Saturated Fat 0.016g Jícama (yam bean)
Monounsaturated Fat 0.018g Nopales
Polyunsaturated fat 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Nopales
Low Fats diet Equal
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)
10%
Nopales
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
23%
Nopales

Comparison summary

Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Nopales
Nopales is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.016g)
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.