Nopales vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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What are the differences between nopales and jicama (yam bean)?
- Nopales are higher in manganese, calcium, magnesium, and vitamin A, yet jicama (yam bean) is higher in vitamin C.
- Nopales' daily need coverage for manganese is 17% more.
- Nopales have 24 times more vitamin A than jicama (yam bean). While nopales have 457IU of vitamin A, jicama (yam bean) has only 19IU.
We used Nopales, raw and Yambean (jicama), cooked, boiled, drained, without salt types in this article.
Infographic
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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 MagnesiumMagnesium | +372.7% |
| Contains more CalciumCalcium | +1390.9% |
| Contains more PotassiumPotassium | +90.4% |
| Contains more CopperCopper | +13% |
| Contains more ZincZinc | +66.7% |
| Contains more ManganeseManganese | +701.8% |
| Contains less SodiumSodium | -81% |
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.
| Contains more Vitamin AVitamin A | +2200% |
| Contains more Vitamin B2Vitamin B2 | +46.4% |
| Contains more Vitamin B3Vitamin B3 | +115.8% |
| Contains more Vitamin B5Vitamin B5 | +38% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +51.6% |
| Contains more Vitamin B1Vitamin B1 | +41.7% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +83.3% |
| Contains more OtherOther | +280% |
| Contains more CarbsCarbs | +164.9% |
~equal in
Fats
~0.09g
~equal in
Water
~90.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.457mg | 0.057mg | 17% |
| Calcium | 164mg | 11mg | 15% |
| Magnesium | 52mg | 11mg | 10% |
| Fiber | 2.2g | 9% | |
| Vitamin C | 9.3mg | 14.1mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Potassium | 257mg | 135mg | 4% |
| Vitamin A | 23µg | 1µg | 2% |
| Vitamin B6 | 0.07mg | 0.04mg | 2% |
| Carbs | 3.33g | 8.82g | 2% |
| Calories | 16kcal | 38kcal | 1% |
| Vitamin B5 | 0.167mg | 0.121mg | 1% |
| Vitamin B3 | 0.41mg | 0.19mg | 1% |
| Vitamin B2 | 0.041mg | 0.028mg | 1% |
| Protein | 1.32g | 0.72g | 1% |
| Zinc | 0.25mg | 0.15mg | 1% |
| Sodium | 21mg | 4mg | 1% |
| Choline | 7.3mg | 1% | |
| Copper | 0.052mg | 0.046mg | 1% |
| Folate | 3µg | 8µg | 1% |
| Fats | 0.09g | 0.09g | 0% |
| Net carbs | 1.13g | 8.82g | N/A |
| Iron | 0.59mg | 0.57mg | 0% |
| Sugar | 1.15g | N/A | |
| Phosphorus | 16mg | 16mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.012mg | 0.017mg | 0% |
| Saturated fat | 0.016g | 0% | |
| Monounsaturated fat | 0.018g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.04mg | 0.018mg | 0% |
| Isoleucine | 0.049mg | 0.016mg | 0% |
| Leucine | 0.077mg | 0.025mg | 0% |
| Lysine | 0.059mg | 0.026mg | 0% |
| Methionine | 0.015mg | 0.007mg | 0% |
| Phenylalanine | 0.049mg | 0.017mg | 0% |
| Valine | 0.059mg | 0.022mg | 0% |
| Histidine | 0.025mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
6%
Minerals Daily Need Coverage Score
23%
8%
Comparison summary
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Nopales is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean) is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Jicama (yam bean) is lower in Saturated fat (difference - 0.016g)
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 ($)