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  6. Jicama (yam bean) vs. Yam

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

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A recap on the differences between jicama (yam bean) and yam

  • Jicama (yam bean) has less potassium, vitamin B6, manganese, copper, vitamin B1, and phosphorus.
  • Yam covers your daily potassium needs 20% more than jicama (yam bean).
  • The glycemic index of yam is higher.

Food varieties used in this article are Yambean (jicama), cooked, boiled, drained, without salt and Yam, raw.

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +504.4%
Contains more CopperCopper +287%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +243.8%
Contains more ManganeseManganese +596.5%
~equal in Iron ~0.54mg
~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
11
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +558.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +190.5%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Yam DV% diff.
Potassium 135mg 816mg 20%
Vitamin B6 0.04mg 0.293mg 19%
Fiber 4.1g 16%
Manganese 0.057mg 0.397mg 15%
Copper 0.046mg 0.178mg 15%
Vitamin B1 0.017mg 0.112mg 8%
Carbs 8.82g 27.88g 6%
Phosphorus 16mg 55mg 6%
Folate 8µg 23µg 4%
Vitamin B5 0.121mg 0.314mg 4%
Calories 38kcal 118kcal 4%
Choline 16.5mg 3%
Vitamin C 14.1mg 17.1mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Magnesium 11mg 21mg 2%
Protein 0.72g 1.53g 2%
Vitamin B3 0.19mg 0.552mg 2%
Zinc 0.15mg 0.24mg 1%
Calcium 11mg 17mg 1%
Polyunsaturated fat 0.076g 1%
Vitamin A 1µg 7µg 1%
Fats 0.09g 0.17g 0%
Net carbs 8.82g 23.78g N/A
Iron 0.57mg 0.54mg 0%
Sugar 0.5g N/A
Sodium 4mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.032mg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.018mg 0.054mg 0%
Isoleucine 0.016mg 0.052mg 0%
Leucine 0.025mg 0.096mg 0%
Lysine 0.026mg 0.059mg 0%
Methionine 0.007mg 0.021mg 0%
Phenylalanine 0.017mg 0.071mg 0%
Valine 0.022mg 0.062mg 0%
Histidine 0.019mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +29.4%
Contains more ProteinProtein +112.5%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +216.1%
Contains more OtherOther +173.3%

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/170071/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.