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

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How are Kale and Jícama (yam bean) different?

  • Kale is higher than Jícama (yam bean) in Vitamin A RAE, Vitamin C, Manganese, Copper, Vitamin B6, and Calcium.
  • Kale covers your daily need of Vitamin A RAE 76% more than Jícama (yam bean).
  • Kale contains 7 times more Manganese than Jícama (yam bean). Kale contains 0.416mg of Manganese, while Jícama (yam bean) contains 0.057mg.

Kale, cooked, boiled, drained, without salt and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Kale vs Jícama (yam bean) 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 more Calcium +554.5%
Contains more Iron +57.9%
Contains more Magnesium +63.6%
Contains more Phosphorus +75%
Contains more Potassium +68.9%
Contains more Zinc +60%
Contains more Copper +239.1%
Contains more Manganese +629.8%
Contains more Selenium +28.6%
Contains less Sodium -82.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +554.5%
Contains more Iron +57.9%
Contains more Magnesium +63.6%
Contains more Phosphorus +75%
Contains more Potassium +68.9%
Contains more Zinc +60%
Contains more Copper +239.1%
Contains more Manganese +629.8%
Contains more Selenium +28.6%
Contains less Sodium -82.6%

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.
Kale
9
:
Contains more Vitamin A +71589.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B6 +245%
Contains more Folate +62.5%
Contains more Vitamin B5 +146.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +71589.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B6 +245%
Contains more Folate +62.5%
Contains more Vitamin B5 +146.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +163.9%
Contains more Fats +344.4%
Contains more Other +190%
Contains more Carbs +56.7%
Equal in Water - 90.07
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +163.9%
Contains more Fats +344.4%
Contains more Other +190%
Contains more Carbs +56.7%
Equal in Water - 90.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Jícama (yam bean)
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 Kale Jícama (yam bean) Opinion
Net carbs 3.63g 8.82g Jícama (yam bean)
Protein 1.9g 0.72g Kale
Fats 0.4g 0.09g Kale
Carbs 5.63g 8.82g Jícama (yam bean)
Calories 28kcal 38kcal Jícama (yam bean)
Sugar 1.25g Jícama (yam bean)
Fiber 2g Kale
Calcium 72mg 11mg Kale
Iron 0.9mg 0.57mg Kale
Magnesium 18mg 11mg Kale
Phosphorus 28mg 16mg Kale
Potassium 228mg 135mg Kale
Sodium 23mg 4mg Jícama (yam bean)
Zinc 0.24mg 0.15mg Kale
Copper 0.156mg 0.046mg Kale
Manganese 0.416mg 0.057mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 19IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 14.1mg Kale
Vitamin B1 0.053mg 0.017mg Kale
Vitamin B2 0.07mg 0.028mg Kale
Vitamin B3 0.5mg 0.19mg Kale
Vitamin B5 0.049mg 0.121mg Jícama (yam bean)
Vitamin B6 0.138mg 0.04mg Kale
Folate 13µg 8µg Kale
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg 0.018mg Kale
Isoleucine 0.114mg 0.016mg Kale
Leucine 0.133mg 0.025mg Kale
Lysine 0.114mg 0.026mg Kale
Methionine 0.018mg 0.007mg Kale
Phenylalanine 0.097mg 0.017mg Kale
Valine 0.104mg 0.022mg Kale
Histidine 0.04mg 0.019mg Kale
Saturated Fat 0.052g Jícama (yam bean)
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Jícama (yam bean)
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
258%
Kale
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
22%
Kale
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.052g)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.