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

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How are Rutabagas and Jícama (yam bean) different?

  • Rutabagas have more Vitamin C, Vitamin B1, and Phosphorus than Jícama (yam bean).
  • Daily need coverage for Vitamin C from Rutabagas is 12% higher.
  • Rutabagas contain 5 times more Vitamin B1 than Jícama (yam bean). While Rutabagas contain 0.09mg of Vitamin B1, Jícama (yam bean) contains only 0.017mg.

Rutabagas, raw and Yambean (jicama), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Rutabagas vs Jícama (yam bean) 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 Calcium +290.9%
Contains more Magnesium +81.8%
Contains more Phosphorus +231.3%
Contains more Potassium +125.9%
Contains more Zinc +60%
Contains more Manganese +129.8%
Contains more Iron +29.5%
Contains less Sodium -66.7%
Contains more Copper +43.8%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +290.9%
Contains more Magnesium +81.8%
Contains more Phosphorus +231.3%
Contains more Potassium +125.9%
Contains more Zinc +60%
Contains more Manganese +129.8%
Contains more Iron +29.5%
Contains less Sodium -66.7%
Contains more Copper +43.8%
Equal in Selenium - 0.7

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.
:
Contains more Vitamin C +77.3%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +150%
Contains more Folate +162.5%
Contains more Vitamin A +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 C +77.3%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +150%
Contains more Folate +162.5%
Contains more Vitamin A +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50%
Contains more Fats +77.8%
Contains more Other +136.7%
Equal in Carbs - 8.82
Equal in Water - 90.07
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +50%
Contains more Fats +77.8%
Contains more Other +136.7%
Equal in Carbs - 8.82
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.
Rutabagas 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 Rutabagas Jícama (yam bean) Opinion
Net carbs 6.32g 8.82g Jícama (yam bean)
Protein 1.08g 0.72g Rutabagas
Fats 0.16g 0.09g Rutabagas
Carbs 8.62g 8.82g Jícama (yam bean)
Calories 37kcal 38kcal Jícama (yam bean)
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Jícama (yam bean)
Fiber 2.3g Rutabagas
Calcium 43mg 11mg Rutabagas
Iron 0.44mg 0.57mg Jícama (yam bean)
Magnesium 20mg 11mg Rutabagas
Phosphorus 53mg 16mg Rutabagas
Potassium 305mg 135mg Rutabagas
Sodium 12mg 4mg Jícama (yam bean)
Zinc 0.24mg 0.15mg Rutabagas
Copper 0.032mg 0.046mg Jícama (yam bean)
Manganese 0.131mg 0.057mg Rutabagas
Selenium 0.7µg 0.7µg
Vitamin A 2IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin E 0.3mg Rutabagas
Vitamin C 25mg 14.1mg Rutabagas
Vitamin B1 0.09mg 0.017mg Rutabagas
Vitamin B2 0.04mg 0.028mg Rutabagas
Vitamin B3 0.7mg 0.19mg Rutabagas
Vitamin B5 0.16mg 0.121mg Rutabagas
Vitamin B6 0.1mg 0.04mg Rutabagas
Folate 21µg 8µg Rutabagas
Vitamin K 0.3µg Rutabagas
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 0.027g Jícama (yam bean)
Monounsaturated Fat 0.025g Rutabagas
Polyunsaturated fat 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
13%
Rutabagas
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 55)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.