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  6. Spinach vs. Jícama (yam bean)

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

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Important differences between Spinach and Jícama (yam bean)

  • Jícama (yam bean) has less Vitamin A RAE, Manganese, Iron, Folate, Magnesium, Vitamin B2, Vitamin B6, Copper, Calcium, and Potassium.
  • Spinach's daily need coverage for Vitamin A RAE is 58% more.
  • Spinach has 18 times more Folate than Jícama (yam bean). Spinach has 146µg of Folate, while Jícama (yam bean) has 8µg.

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

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +1136.4%
Contains more Iron +526.3%
Contains more Magnesium +690.9%
Contains more Phosphorus +250%
Contains more Potassium +245.2%
Contains more Zinc +406.7%
Contains more Copper +278.3%
Contains more Manganese +1540.4%
Contains more Selenium +114.3%
Contains less Sodium -94.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +1136.4%
Contains more Iron +526.3%
Contains more Magnesium +690.9%
Contains more Phosphorus +250%
Contains more Potassium +245.2%
Contains more Zinc +406.7%
Contains more Copper +278.3%
Contains more Manganese +1540.4%
Contains more Selenium +114.3%
Contains less Sodium -94.3%

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.
Spinach
Spinach
9
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +55063.2%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B3 +157.9%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +505%
Contains more Folate +1725%
Contains more Vitamin C +43.9%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Jícama (yam bean)
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 +55063.2%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +742.9%
Contains more Vitamin B3 +157.9%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +505%
Contains more Folate +1725%
Contains more Vitamin C +43.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +312.5%
Contains more Fats +188.9%
Contains more Other +503.3%
Contains more Carbs +135.2%
Equal in Water - 90.07
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Jícama (yam bean)
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 +312.5%
Contains more Fats +188.9%
Contains more Other +503.3%
Contains more Carbs +135.2%
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.
Spinach 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 Spinach Jícama (yam bean) Opinion
Net carbs 1.35g 8.82g Jícama (yam bean)
Protein 2.97g 0.72g Spinach
Fats 0.26g 0.09g Spinach
Carbs 3.75g 8.82g Jícama (yam bean)
Calories 23kcal 38kcal Jícama (yam bean)
Sugar 0.43g Jícama (yam bean)
Fiber 2.4g Spinach
Calcium 136mg 11mg Spinach
Iron 3.57mg 0.57mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 16mg Spinach
Potassium 466mg 135mg Spinach
Sodium 70mg 4mg Jícama (yam bean)
Zinc 0.76mg 0.15mg Spinach
Copper 0.174mg 0.046mg Spinach
Manganese 0.935mg 0.057mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 19IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 14.1mg Jícama (yam bean)
Vitamin B1 0.095mg 0.017mg Spinach
Vitamin B2 0.236mg 0.028mg Spinach
Vitamin B3 0.49mg 0.19mg Spinach
Vitamin B5 0.145mg 0.121mg Spinach
Vitamin B6 0.242mg 0.04mg Spinach
Folate 146µg 8µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg 0.018mg Spinach
Isoleucine 0.152mg 0.016mg Spinach
Leucine 0.231mg 0.025mg Spinach
Lysine 0.182mg 0.026mg Spinach
Methionine 0.055mg 0.007mg Spinach
Phenylalanine 0.134mg 0.017mg Spinach
Valine 0.168mg 0.022mg Spinach
Histidine 0.066mg 0.019mg Spinach
Saturated Fat 0.043g Jícama (yam bean)
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
52%
Spinach
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.