Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the main differences between jicama (yam bean) and yam?

  • Jicama (yam bean) has less potassium, vitamin B6, manganese, copper, and vitamin B1 than yam.
  • Yam's daily need coverage for potassium is 16% higher.
  • Jicama (yam bean) has a lower glycemic index than yam.

We used Yambean (jicama), cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Jicama (yam bean) vs Yam 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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +396.3%
Contains more CopperCopper +230.4%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +206.3%
Contains more ManganeseManganese +550.9%
~equal in Iron ~0.52mg
~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%
Yam
Yam
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +16.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B3Vitamin B3 +190.5%
Contains more Vitamin B5Vitamin B5 +157%
Contains more Vitamin B6Vitamin B6 +470%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Yam DV% diff.
Potassium 135mg 670mg 16%
Fiber 3.9g 16%
Vitamin B6 0.04mg 0.228mg 14%
Manganese 0.057mg 0.371mg 14%
Copper 0.046mg 0.152mg 12%
Vitamin B1 0.017mg 0.095mg 7%
Carbs 8.82g 27.48g 6%
Phosphorus 16mg 49mg 5%
Vitamin B5 0.121mg 0.311mg 4%
Calories 38kcal 116kcal 4%
Choline 16.2mg 3%
Vitamin K 2.3µg 2%
Vitamin C 14.1mg 12.1mg 2%
Magnesium 11mg 18mg 2%
Folate 8µg 16µg 2%
Vitamin E 0.34mg 2%
Protein 0.72g 1.49g 2%
Vitamin B3 0.19mg 0.552mg 2%
Vitamin A 1µg 6µg 1%
Iron 0.57mg 0.52mg 1%
Fats 0.09g 0.14g 0%
Net carbs 8.82g 23.58g N/A
Calcium 11mg 14mg 0%
Sugar 0.49g N/A
Zinc 0.15mg 0.2mg 0%
Sodium 4mg 8mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.028mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.018mg 0.052mg 0%
Isoleucine 0.016mg 0.05mg 0%
Leucine 0.025mg 0.094mg 0%
Lysine 0.026mg 0.058mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.017mg 0.069mg 0%
Valine 0.022mg 0.06mg 0%
Histidine 0.019mg 0.033mg 0%

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
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +28.4%
Contains more ProteinProtein +106.9%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +211.6%
Contains more OtherOther +153.3%

People also compare

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.