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  6. Jícama (yam bean) vs. Spinach

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

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Important differences between Jícama (yam bean) and Spinach

  • Jícama (yam bean) has less Vitamin A RAE, Manganese, Iron, Folate, Magnesium, Vitamin B2, Vitamin B6, Copper, Calcium, and Potassium.
  • Spinach's daily need coverage for Vitamin A RAE is 58% more.

The food varieties used in the comparison are Yambean (jicama), cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt.

Infographic

Jícama (yam bean) vs Spinach 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
Spinach
Spinach
Contains less Sodium -94.3%
Contains more Calcium +1136.4%
Contains more Iron +526.3%
Contains more Magnesium +690.9%
Contains more Phosphorus +250%
Contains more Potassium +245.2%
Contains more Zinc +406.7%
Contains more Copper +278.3%
Contains more Manganese +1540.4%
Contains more Selenium +114.3%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -94.3%
Contains more Calcium +1136.4%
Contains more Iron +526.3%
Contains more Magnesium +690.9%
Contains more Phosphorus +250%
Contains more Potassium +245.2%
Contains more Zinc +406.7%
Contains more Copper +278.3%
Contains more Manganese +1540.4%
Contains more Selenium +114.3%

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)
1
:
9
Spinach
Spinach
Contains more Vitamin C +43.9%
Contains more Vitamin A +55063.2%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B3 +157.9%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +505%
Contains more Folate +1725%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +43.9%
Contains more Vitamin A +55063.2%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B3 +157.9%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +505%
Contains more Folate +1725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
1
:
4
Spinach
Spinach
Contains more Carbs +135.2%
Contains more Protein +312.5%
Contains more Fats +188.9%
Contains more Other +503.3%
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +135.2%
Contains more Protein +312.5%
Contains more Fats +188.9%
Contains more Other +503.3%
Equal in Water - 91.21

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

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Spinach Opinion
Net carbs 8.82g 1.35g Jícama (yam bean)
Protein 0.72g 2.97g Spinach
Fats 0.09g 0.26g Spinach
Carbs 8.82g 3.75g Jícama (yam bean)
Calories 38kcal 23kcal Jícama (yam bean)
Sugar 0.43g Jícama (yam bean)
Fiber 2.4g Spinach
Calcium 11mg 136mg Spinach
Iron 0.57mg 3.57mg Spinach
Magnesium 11mg 87mg Spinach
Phosphorus 16mg 56mg Spinach
Potassium 135mg 466mg Spinach
Sodium 4mg 70mg Jícama (yam bean)
Zinc 0.15mg 0.76mg Spinach
Copper 0.046mg 0.174mg Spinach
Manganese 0.057mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 19IU 10481IU Spinach
Vitamin A RAE 1µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 14.1mg 9.8mg Jícama (yam bean)
Vitamin B1 0.017mg 0.095mg Spinach
Vitamin B2 0.028mg 0.236mg Spinach
Vitamin B3 0.19mg 0.49mg Spinach
Vitamin B5 0.121mg 0.145mg Spinach
Vitamin B6 0.04mg 0.242mg Spinach
Folate 8µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.018mg 0.127mg Spinach
Isoleucine 0.016mg 0.152mg Spinach
Leucine 0.025mg 0.231mg Spinach
Lysine 0.026mg 0.182mg Spinach
Methionine 0.007mg 0.055mg Spinach
Phenylalanine 0.017mg 0.134mg Spinach
Valine 0.022mg 0.168mg Spinach
Histidine 0.019mg 0.066mg Spinach
Saturated Fat 0.043g Jícama (yam bean)
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Spinach
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)
183%
Spinach
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.