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  6. Parsnip vs. Jicama (yam bean)

Parsnip vs. Jicama (yam bean) — In-Depth Nutrition Comparison

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Important differences between Parsnip and Jicama (yam bean)

  • Jicama (yam bean) has less Manganese, Folate, Vitamin B5, Copper, Phosphorus, Potassium, and Vitamin B1.
  • Parsnip's daily need coverage for Manganese is 22% more.
  • Parsnip has 8 times more Folate than Jicama (yam bean). Parsnip has 67µg of Folate, while Jicama (yam bean) has 8µg.

The food varieties used in the comparison are Parsnips, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
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 +163.6%
Contains more CalciumCalcium +227.3%
Contains more PotassiumPotassium +177.8%
Contains more CopperCopper +160.9%
Contains more ZincZinc +293.3%
Contains more PhosphorusPhosphorus +343.8%
Contains more ManganeseManganese +882.5%
Contains more SeleniumSelenium +157.1%
Contains less SodiumSodium -60%
~equal in Iron ~0.57mg

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
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% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +20.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +268.4%
Contains more Vitamin B5Vitamin B5 +395.9%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +737.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +66.7%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +104%
Contains more OtherOther +226.7%
Contains more WaterWater +13.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsnip Jicama (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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Parsnip Jicama (yam bean) Opinion
Calories 75kcal 38kcal Parsnip
Protein 1.2g 0.72g Parsnip
Fats 0.3g 0.09g Parsnip
Vitamin C 17mg 14.1mg Parsnip
Net carbs 13.09g 8.82g Parsnip
Carbs 17.99g 8.82g Parsnip
Magnesium 29mg 11mg Parsnip
Calcium 36mg 11mg Parsnip
Potassium 375mg 135mg Parsnip
Iron 0.59mg 0.57mg Parsnip
Sugar 4.8g Jicama (yam bean)
Fiber 4.9g Parsnip
Copper 0.12mg 0.046mg Parsnip
Zinc 0.59mg 0.15mg Parsnip
Phosphorus 71mg 16mg Parsnip
Sodium 10mg 4mg Jicama (yam bean)
Vitamin A 0IU 19IU Jicama (yam bean)
Vitamin A 0µg 1µg Jicama (yam bean)
Vitamin E 1.49mg Parsnip
Manganese 0.56mg 0.057mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin B1 0.09mg 0.017mg Parsnip
Vitamin B2 0.05mg 0.028mg Parsnip
Vitamin B3 0.7mg 0.19mg Parsnip
Vitamin B5 0.6mg 0.121mg Parsnip
Vitamin B6 0.09mg 0.04mg Parsnip
Vitamin K 22.5µg Parsnip
Folate 67µg 8µg Parsnip
Saturated Fat 0.05g Jicama (yam bean)
Monounsaturated Fat 0.112g Parsnip
Polyunsaturated fat 0.047g Parsnip
Threonine 0.018mg Jicama (yam bean)
Isoleucine 0.016mg Jicama (yam bean)
Leucine 0.025mg Jicama (yam bean)
Lysine 0.026mg Jicama (yam bean)
Methionine 0.007mg Jicama (yam bean)
Phenylalanine 0.017mg Jicama (yam bean)
Valine 0.022mg Jicama (yam bean)
Histidine 0.019mg Jicama (yam bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Jicama (yam bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Parsnip
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
26%
Parsnip
8%
Jicama (yam bean)

Comparison summary

Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Jicama (yam bean)
Jicama (yam bean) is lower in glycemic index (difference - 80)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.