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  6. Mustard Greens vs. Jícama (yam bean)

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

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A recap on differences between Mustard Greens and Jícama (yam bean)

  • Jícama (yam bean) has less Vitamin A RAE, Vitamin C, Copper, and Calcium.
  • Mustard Greens covers your daily Vitamin A RAE needs 69% more than Jícama (yam bean).
  • Jícama (yam bean) contains 11 times less Calcium than Mustard Greens. Mustard Greens contains 118mg of Calcium, while Jícama (yam bean) contains 11mg.

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

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
7
:
3
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +972.7%
Contains more Iron +52.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +162.5%
Contains more Potassium +20%
Contains more Zinc +46.7%
Contains more Copper +217.4%
Contains less Sodium -55.6%
Contains more Selenium +16.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +972.7%
Contains more Iron +52.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +162.5%
Contains more Potassium +20%
Contains more Zinc +46.7%
Contains more Copper +217.4%
Contains less Sodium -55.6%
Contains more Selenium +16.7%

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.
Mustard Greens
Mustard Greens
9
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +65005.3%
Contains more Vitamin C +79.4%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +145%
Contains more Folate +12.5%
Equal in Vitamin B5 - 0.121
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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%
Contains more Vitamin A +65005.3%
Contains more Vitamin C +79.4%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +145%
Contains more Folate +12.5%
Equal in Vitamin B5 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +255.6%
Contains more Fats +422.2%
Contains more Other +126.7%
Contains more Carbs +95.6%
Equal in Water - 90.07
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
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
Contains more Protein +255.6%
Contains more Fats +422.2%
Contains more Other +126.7%
Contains more Carbs +95.6%
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.
Mustard Greens Jícama (yam bean)
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 Mustard Greens Jícama (yam bean) Opinion
Net carbs 2.51g 8.82g Jícama (yam bean)
Protein 2.56g 0.72g Mustard Greens
Fats 0.47g 0.09g Mustard Greens
Carbs 4.51g 8.82g Jícama (yam bean)
Calories 26kcal 38kcal Jícama (yam bean)
Sugar 1.41g Jícama (yam bean)
Fiber 2g Mustard Greens
Calcium 118mg 11mg Mustard Greens
Iron 0.87mg 0.57mg Mustard Greens
Magnesium 13mg 11mg Mustard Greens
Phosphorus 42mg 16mg Mustard Greens
Potassium 162mg 135mg Mustard Greens
Sodium 9mg 4mg Jícama (yam bean)
Zinc 0.22mg 0.15mg Mustard Greens
Copper 0.146mg 0.046mg Mustard Greens
Manganese 0.057mg Jícama (yam bean)
Selenium 0.6µg 0.7µg Jícama (yam bean)
Vitamin A 12370IU 19IU Mustard Greens
Vitamin A RAE 618µg 1µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 14.1mg Mustard Greens
Vitamin B1 0.041mg 0.017mg Mustard Greens
Vitamin B2 0.063mg 0.028mg Mustard Greens
Vitamin B3 0.433mg 0.19mg Mustard Greens
Vitamin B5 0.12mg 0.121mg Jícama (yam bean)
Vitamin B6 0.098mg 0.04mg Mustard Greens
Folate 9µg 8µg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)
Saturated Fat 0.012g Jícama (yam bean)
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.41g)
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 - 0.012g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $1.4)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.