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Jicama (yam bean) vs. Seaweed — In-Depth Nutrition Comparison

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How are jicama (yam bean) and seaweed different?

  • Jicama (yam bean) is higher in vitamin C; however, seaweed is richer in folate, iron, magnesium, calcium, vitamin B5, zinc, vitamin B2, and copper.
  • Daily need coverage for folate for seaweed is 43% higher.
  • Jicama (yam bean) contains 5 times more vitamin C than seaweed. While jicama (yam bean) contains 14.1mg of vitamin C, seaweed contains only 3mg.
  • Jicama (yam bean) has less sodium.

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

Infographic

Jicama (yam bean) vs Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +51.7%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1427.3%
Contains more IronIron +400%
Contains more CopperCopper +182.6%
Contains more ZincZinc +720%
Contains more PhosphorusPhosphorus +162.5%
Contains more ManganeseManganese +250.9%
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +435.7%
Contains more Vitamin B3Vitamin B3 +147.4%
Contains more Vitamin B5Vitamin B5 +430.6%
Contains more FolateFolate +2150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 8µg 180µg 43%
Iron 0.57mg 2.85mg 29%
Magnesium 11mg 121mg 26%
Calcium 11mg 168mg 16%
Vitamin C 14.1mg 3mg 12%
Vitamin B5 0.121mg 0.642mg 10%
Sodium 4mg 233mg 10%
Zinc 0.15mg 1.23mg 10%
Vitamin B2 0.028mg 0.15mg 9%
Copper 0.046mg 0.13mg 9%
Vitamin E 0.87mg 6%
Manganese 0.057mg 0.2mg 6%
Fiber 1.3g 5%
Phosphorus 16mg 42mg 4%
Vitamin B6 0.04mg 0.002mg 3%
Vitamin B1 0.017mg 0.05mg 3%
Choline 12.8mg 2%
Protein 0.72g 1.68g 2%
Vitamin B3 0.19mg 0.47mg 2%
Potassium 135mg 89mg 1%
Vitamin A 1µg 6µg 1%
Saturated fat 0.247g 1%
Fats 0.09g 0.56g 1%
Calories 38kcal 43kcal 0%
Carbs 8.82g 9.57g 0%
Net carbs 8.82g 8.27g N/A
Sugar 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.098g 0%
Polyunsaturated fat 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.018mg 0.055mg 0%
Isoleucine 0.016mg 0.076mg 0%
Leucine 0.025mg 0.083mg 0%
Lysine 0.026mg 0.082mg 0%
Methionine 0.007mg 0.025mg 0%
Phenylalanine 0.017mg 0.043mg 0%
Valine 0.022mg 0.072mg 0%
Histidine 0.019mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +133.3%
Contains more FatsFats +522.2%
Contains more OtherOther +2103.3%
~equal in Carbs ~9.57g
~equal in Water ~81.58g

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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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.