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

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How are Seaweed and Jícama (yam bean) different?

  • Seaweed is higher in Folate, Iron, Magnesium, Calcium, Vitamin B5, Zinc, Vitamin B2, and Copper, however, Jícama (yam bean) is richer in Vitamin C.
  • Daily need coverage for Folate from Seaweed is 43% higher.
  • Seaweed contains 58 times more Sodium than Jícama (yam bean). While Seaweed contains 233mg of Sodium, Jícama (yam bean) contains only 4mg.

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

Infographic

Seaweed 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 +1427.3%
Contains more Iron +400%
Contains more Magnesium +1000%
Contains more Phosphorus +162.5%
Contains more Zinc +720%
Contains more Copper +182.6%
Contains more Manganese +250.9%
Contains more Potassium +51.7%
Contains less Sodium -98.3%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +1427.3%
Contains more Iron +400%
Contains more Magnesium +1000%
Contains more Phosphorus +162.5%
Contains more Zinc +720%
Contains more Copper +182.6%
Contains more Manganese +250.9%
Contains more Potassium +51.7%
Contains less Sodium -98.3%
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 A +510.5%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +435.7%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B5 +430.6%
Contains more Folate +2150%
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 A +510.5%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +435.7%
Contains more Vitamin B3 +147.4%
Contains more Vitamin B5 +430.6%
Contains more Folate +2150%
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.3%
Contains more Fats +522.2%
Contains more Other +2103.3%
Contains more Water +10.4%
Equal in Carbs - 8.82
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +133.3%
Contains more Fats +522.2%
Contains more Other +2103.3%
Contains more Water +10.4%
Equal in Carbs - 8.82

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed 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 Seaweed Jícama (yam bean) Opinion
Net carbs 8.27g 8.82g Jícama (yam bean)
Protein 1.68g 0.72g Seaweed
Fats 0.56g 0.09g Seaweed
Carbs 9.57g 8.82g Seaweed
Calories 43kcal 38kcal Seaweed
Sugar 0.6g Jícama (yam bean)
Fiber 1.3g Seaweed
Calcium 168mg 11mg Seaweed
Iron 2.85mg 0.57mg Seaweed
Magnesium 121mg 11mg Seaweed
Phosphorus 42mg 16mg Seaweed
Potassium 89mg 135mg Jícama (yam bean)
Sodium 233mg 4mg Jícama (yam bean)
Zinc 1.23mg 0.15mg Seaweed
Copper 0.13mg 0.046mg Seaweed
Manganese 0.2mg 0.057mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin A 116IU 19IU Seaweed
Vitamin A RAE 6µg 1µg Seaweed
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 14.1mg Jícama (yam bean)
Vitamin B1 0.05mg 0.017mg Seaweed
Vitamin B2 0.15mg 0.028mg Seaweed
Vitamin B3 0.47mg 0.19mg Seaweed
Vitamin B5 0.642mg 0.121mg Seaweed
Vitamin B6 0.002mg 0.04mg Jícama (yam bean)
Folate 180µg 8µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg 0.018mg Seaweed
Isoleucine 0.076mg 0.016mg Seaweed
Leucine 0.083mg 0.025mg Seaweed
Lysine 0.082mg 0.026mg Seaweed
Methionine 0.025mg 0.007mg Seaweed
Phenylalanine 0.043mg 0.017mg Seaweed
Valine 0.072mg 0.022mg Seaweed
Histidine 0.024mg 0.019mg Seaweed
Saturated Fat 0.247g Jícama (yam bean)
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g Seaweed
Polyunsaturated fat 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
41%
Seaweed
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.247g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.