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

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Summary of differences between jicama (yam bean) and wakame

  • Jicama (yam bean) has more vitamin C; however, wakame is higher in manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5.
  • Wakame covers your daily need for manganese, 58% more than jicama (yam bean).
  • Jicama (yam bean) has 5 times more vitamin C than wakame. While jicama (yam bean) has 14.1mg of vitamin C, wakame has only 3mg.
  • Jicama (yam bean) has less sodium.

These are the specific foods used in this comparison Yambean (jicama), cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Jicama (yam bean) vs Wakame infographic
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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.
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%
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +170%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +872.7%
Contains more CalciumCalcium +1263.6%
Contains more IronIron +282.5%
Contains more CopperCopper +517.4%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +2356.1%
~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%
Wakame
9
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B2Vitamin B2 +721.4%
Contains more Vitamin B3Vitamin B3 +742.1%
Contains more Vitamin B5Vitamin B5 +476%
Contains more FolateFolate +2350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +12.6%
Contains more ProteinProtein +320.8%
Contains more FatsFats +611.1%
Contains more OtherOther +2300%
~equal in Carbs ~9.14g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jicama (yam bean) Wakame
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 Jicama (yam bean) Wakame DV% diff.
Manganese 0.057mg 1.4mg 58%
Folate 8µg 196µg 47%
Sodium 4mg 872mg 38%
Copper 0.046mg 0.284mg 26%
Magnesium 11mg 107mg 23%
Iron 0.57mg 2.18mg 20%
Vitamin B2 0.028mg 0.23mg 16%
Calcium 11mg 150mg 14%
Vitamin B5 0.121mg 0.697mg 12%
Vitamin C 14.1mg 3mg 12%
Phosphorus 16mg 80mg 9%
Vitamin B3 0.19mg 1.6mg 9%
Vitamin E 1mg 7%
Protein 0.72g 3.03g 5%
Vitamin B1 0.017mg 0.06mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Potassium 135mg 50mg 3%
Vitamin B6 0.04mg 0.002mg 3%
Zinc 0.15mg 0.38mg 2%
Vitamin A 1µg 18µg 2%
Fiber 0.5g 2%
Saturated fat 0.13g 1%
Polyunsaturated fat 0.218g 1%
Fats 0.09g 0.64g 1%
Calories 38kcal 45kcal 0%
Carbs 8.82g 9.14g 0%
Net carbs 8.82g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.018mg 0.165mg 0%
Isoleucine 0.016mg 0.087mg 0%
Leucine 0.025mg 0.257mg 0%
Lysine 0.026mg 0.112mg 0%
Methionine 0.007mg 0.063mg 0%
Phenylalanine 0.017mg 0.112mg 0%
Valine 0.022mg 0.209mg 0%
Histidine 0.019mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jicama (yam bean) Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Jicama (yam bean)
26%
Wakame
Minerals Daily Need Coverage Score
8%
Jicama (yam bean)
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated fat (difference - 0.13g)
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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.