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  6. Nopales vs. Jicama (yam bean)

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

Nopales vs Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
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%
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%
~equal in Iron ~0.57mg
~equal in Phosphorus ~16mg
~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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
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%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Jicama (yam bean) 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 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 ProteinProtein +83.3%
Contains more OtherOther +280%
Contains more CarbsCarbs +164.9%
~equal in Fats ~0.09g
~equal in Water ~90.07g

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Jicama (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.