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  6. Jícama (yam bean) vs. Yam

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

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A recap on differences between Jícama (yam bean) and Yam

  • Jícama (yam bean) has less Potassium, Vitamin B6, Manganese, Copper, Vitamin B1, and Phosphorus.
  • Yam covers your daily Potassium needs 20% more than Jícama (yam bean).

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

Infographic

Jícama (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.
Jícama (yam bean)
Jícama (yam bean)
2
:
7
Yam
Yam
Contains less Sodium -55.6%
Contains more Calcium +54.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +243.8%
Contains more Potassium +504.4%
Contains more Zinc +60%
Contains more Copper +287%
Contains more Manganese +596.5%
Equal in Iron - 0.54
Equal in Selenium - 0.7
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains less Sodium -55.6%
Contains more Calcium +54.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +243.8%
Contains more Potassium +504.4%
Contains more Zinc +60%
Contains more Copper +287%
Contains more Manganese +596.5%
Equal in Iron - 0.54
Equal in Selenium - 0.7

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)
0
:
10
Yam
Yam
Contains more Vitamin A +626.3%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +159.5%
Contains more Vitamin B6 +632.5%
Contains more Folate +187.5%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +626.3%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +159.5%
Contains more Vitamin B6 +632.5%
Contains more Folate +187.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama (yam bean)
Jícama (yam bean)
1
:
4
Yam
Yam
Contains more Water +29.4%
Contains more Protein +112.5%
Contains more Fats +88.9%
Contains more Carbs +216.1%
Contains more Other +173.3%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +29.4%
Contains more Protein +112.5%
Contains more Fats +88.9%
Contains more Carbs +216.1%
Contains more Other +173.3%

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) Yam
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) Yam Opinion
Net carbs 8.82g 23.78g Yam
Protein 0.72g 1.53g Yam
Fats 0.09g 0.17g Yam
Carbs 8.82g 27.88g Yam
Calories 38kcal 118kcal Yam
Sugar 0.5g Jícama (yam bean)
Fiber 4.1g Yam
Calcium 11mg 17mg Yam
Iron 0.57mg 0.54mg Jícama (yam bean)
Magnesium 11mg 21mg Yam
Phosphorus 16mg 55mg Yam
Potassium 135mg 816mg Yam
Sodium 4mg 9mg Jícama (yam bean)
Zinc 0.15mg 0.24mg Yam
Copper 0.046mg 0.178mg Yam
Manganese 0.057mg 0.397mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 19IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 14.1mg 17.1mg Yam
Vitamin B1 0.017mg 0.112mg Yam
Vitamin B2 0.028mg 0.032mg Yam
Vitamin B3 0.19mg 0.552mg Yam
Vitamin B5 0.121mg 0.314mg Yam
Vitamin B6 0.04mg 0.293mg Yam
Folate 8µg 23µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.018mg 0.054mg Yam
Isoleucine 0.016mg 0.052mg Yam
Leucine 0.025mg 0.096mg Yam
Lysine 0.026mg 0.059mg Yam
Methionine 0.007mg 0.021mg Yam
Phenylalanine 0.017mg 0.071mg Yam
Valine 0.022mg 0.062mg Yam
Histidine 0.019mg 0.034mg Yam
Saturated Fat 0.037g Jícama (yam bean)
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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)
19%
Yam
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
26%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 34)
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. 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.