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

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Important differences between Salsify and Jícama (yam bean)

  • Salsify has more Vitamin B6, Vitamin B2, Manganese, and Phosphorus, however, Jícama (yam bean) has more Vitamin C.
  • Salsify's daily need coverage for Vitamin B6 is 14% more.
  • Salsify has 6 times more Vitamin B2 than Jícama (yam bean). Salsify has 0.173mg of Vitamin B2, while Jícama (yam bean) has 0.028mg.

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

Infographic

Salsify 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.
Contains more Calcium +327.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +250%
Contains more Potassium +109.6%
Contains more Zinc +100%
Contains more Copper +52.2%
Contains more Manganese +268.4%
Contains less Sodium -75%
Contains more Selenium +16.7%
Equal in Iron - 0.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +327.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +250%
Contains more Potassium +109.6%
Contains more Zinc +100%
Contains more Copper +52.2%
Contains more Manganese +268.4%
Contains less Sodium -75%
Contains more Selenium +16.7%
Equal in Iron - 0.57

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 B1 +229.4%
Contains more Vitamin B2 +517.9%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +445%
Contains more Folate +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +206.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 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 B1 +229.4%
Contains more Vitamin B2 +517.9%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +445%
Contains more Folate +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +206.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +279.2%
Contains more Fats +88.9%
Contains more Carbs +74.1%
Contains more Other +146.7%
Contains more Water +11.2%
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +279.2%
Contains more Fats +88.9%
Contains more Carbs +74.1%
Contains more Other +146.7%
Contains more Water +11.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsify Jícama (yam bean)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Salsify Jícama (yam bean) Opinion
Net carbs 12.26g 8.82g Salsify
Protein 2.73g 0.72g Salsify
Fats 0.17g 0.09g Salsify
Carbs 15.36g 8.82g Salsify
Calories 68kcal 38kcal Salsify
Sugar 2.9g Jícama (yam bean)
Fiber 3.1g Salsify
Calcium 47mg 11mg Salsify
Iron 0.55mg 0.57mg Jícama (yam bean)
Magnesium 18mg 11mg Salsify
Phosphorus 56mg 16mg Salsify
Potassium 283mg 135mg Salsify
Sodium 16mg 4mg Jícama (yam bean)
Zinc 0.3mg 0.15mg Salsify
Copper 0.07mg 0.046mg Salsify
Manganese 0.21mg 0.057mg Salsify
Selenium 0.6µg 0.7µg Jícama (yam bean)
Vitamin A 0IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin E 0.19mg Salsify
Vitamin C 4.6mg 14.1mg Jícama (yam bean)
Vitamin B1 0.056mg 0.017mg Salsify
Vitamin B2 0.173mg 0.028mg Salsify
Vitamin B3 0.392mg 0.19mg Salsify
Vitamin B5 0.276mg 0.121mg Salsify
Vitamin B6 0.218mg 0.04mg Salsify
Folate 15µg 8µg Salsify
Vitamin K 0.3µg Salsify
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 0.041g Jícama (yam bean)
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify 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
13%
Salsify
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
16%
Salsify
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.041g)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.