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

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Important differences between Jícama (yam bean) and Sweet potato

  • Jícama (yam bean) has less Vitamin A RAE, Manganese, Vitamin B6, Vitamin B5, Copper, Potassium, Vitamin B3, Vitamin B1, Vitamin C, and Vitamin B2.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.

The food varieties used in the comparison are Yambean (jicama), cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Jícama (yam bean) vs Sweet potato 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.
Contains less Sodium -88.9%
Contains more Selenium +250%
Contains more Calcium +245.5%
Contains more Iron +21.1%
Contains more Magnesium +145.5%
Contains more Phosphorus +237.5%
Contains more Potassium +251.9%
Contains more Zinc +113.3%
Contains more Copper +250%
Contains more Manganese +771.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains less Sodium -88.9%
Contains more Selenium +250%
Contains more Calcium +245.5%
Contains more Iron +21.1%
Contains more Magnesium +145.5%
Contains more Phosphorus +237.5%
Contains more Potassium +251.9%
Contains more Zinc +113.3%
Contains more Copper +250%
Contains more Manganese +771.9%

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 Folate +33.3%
Contains more Vitamin A +101047.4%
Contains more Vitamin C +39%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B3 +682.6%
Contains more Vitamin B5 +630.6%
Contains more Vitamin B6 +615%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +33.3%
Contains more Vitamin A +101047.4%
Contains more Vitamin C +39%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B3 +682.6%
Contains more Vitamin B5 +630.6%
Contains more Vitamin B6 +615%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18.9%
Contains more Protein +179.2%
Contains more Fats +66.7%
Contains more Carbs +134.8%
Contains more Other +350%
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Water +18.9%
Contains more Protein +179.2%
Contains more Fats +66.7%
Contains more Carbs +134.8%
Contains more Other +350%

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) Sweet potato
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) Sweet potato Opinion
Net carbs 8.82g 17.41g Sweet potato
Protein 0.72g 2.01g Sweet potato
Fats 0.09g 0.15g Sweet potato
Carbs 8.82g 20.71g Sweet potato
Calories 38kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Jícama (yam bean)
Fiber 3.3g Sweet potato
Calcium 11mg 38mg Sweet potato
Iron 0.57mg 0.69mg Sweet potato
Magnesium 11mg 27mg Sweet potato
Phosphorus 16mg 54mg Sweet potato
Potassium 135mg 475mg Sweet potato
Sodium 4mg 36mg Jícama (yam bean)
Zinc 0.15mg 0.32mg Sweet potato
Copper 0.046mg 0.161mg Sweet potato
Manganese 0.057mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Jícama (yam bean)
Vitamin A 19IU 19218IU Sweet potato
Vitamin A RAE 1µg 961µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 14.1mg 19.6mg Sweet potato
Vitamin B1 0.017mg 0.107mg Sweet potato
Vitamin B2 0.028mg 0.106mg Sweet potato
Vitamin B3 0.19mg 1.487mg Sweet potato
Vitamin B5 0.121mg 0.884mg Sweet potato
Vitamin B6 0.04mg 0.286mg Sweet potato
Folate 8µg 6µg Jícama (yam bean)
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.018mg 0.107mg Sweet potato
Isoleucine 0.016mg 0.07mg Sweet potato
Leucine 0.025mg 0.118mg Sweet potato
Lysine 0.026mg 0.084mg Sweet potato
Methionine 0.007mg 0.037mg Sweet potato
Phenylalanine 0.017mg 0.114mg Sweet potato
Valine 0.022mg 0.11mg Sweet potato
Histidine 0.019mg 0.039mg Sweet potato
Saturated Fat 0.052g Jícama (yam bean)
Monounsaturated Fat 0.002g Sweet potato
Polyunsaturated fat 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Sweet potato
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)
120%
Sweet potato
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 53)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.