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

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Differences between Sweet potato and Jícama (yam bean)

  • Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, Copper, Manganese, Potassium, and Vitamin B1, while Jícama (yam bean) has more Vitamin C.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% higher.
  • Jícama (yam bean) contains 7 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.8mg of Vitamin B5, while Jícama (yam bean) contains 0.121mg.

The food types used in this comparison are Sweet potato, raw, unprepared and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Sweet potato 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 +172.7%
Contains more Magnesium +127.3%
Contains more Phosphorus +193.8%
Contains more Potassium +149.6%
Contains more Zinc +100%
Contains more Copper +228.3%
Contains more Manganese +352.6%
Contains less Sodium -92.7%
Contains more Selenium +16.7%
Equal in Iron - 0.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +172.7%
Contains more Magnesium +127.3%
Contains more Phosphorus +193.8%
Contains more Potassium +149.6%
Contains more Zinc +100%
Contains more Copper +228.3%
Contains more Manganese +352.6%
Contains less Sodium -92.7%
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 A +74568.4%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +193.2%
Contains more Vitamin B5 +561.2%
Contains more Vitamin B6 +422.5%
Contains more Folate +37.5%
Contains more Vitamin C +487.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +74568.4%
Contains more Vitamin B1 +358.8%
Contains more Vitamin B2 +117.9%
Contains more Vitamin B3 +193.2%
Contains more Vitamin B5 +561.2%
Contains more Vitamin B6 +422.5%
Contains more Folate +37.5%
Contains more Vitamin C +487.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +118.1%
Contains more Carbs +128.1%
Contains more Other +226.7%
Contains more Fats +80%
Contains more Water +16.6%
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 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 Protein +118.1%
Contains more Carbs +128.1%
Contains more Other +226.7%
Contains more Fats +80%
Contains more Water +16.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato 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 Sweet potato Jícama (yam bean) Opinion
Net carbs 17.12g 8.82g Sweet potato
Protein 1.57g 0.72g Sweet potato
Fats 0.05g 0.09g Jícama (yam bean)
Carbs 20.12g 8.82g Sweet potato
Calories 86kcal 38kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Jícama (yam bean)
Fiber 3g Sweet potato
Calcium 30mg 11mg Sweet potato
Iron 0.61mg 0.57mg Sweet potato
Magnesium 25mg 11mg Sweet potato
Phosphorus 47mg 16mg Sweet potato
Potassium 337mg 135mg Sweet potato
Sodium 55mg 4mg Jícama (yam bean)
Zinc 0.3mg 0.15mg Sweet potato
Copper 0.151mg 0.046mg Sweet potato
Manganese 0.258mg 0.057mg Sweet potato
Selenium 0.6µg 0.7µg Jícama (yam bean)
Vitamin A 14187IU 19IU Sweet potato
Vitamin A RAE 709µg 1µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 2.4mg 14.1mg Jícama (yam bean)
Vitamin B1 0.078mg 0.017mg Sweet potato
Vitamin B2 0.061mg 0.028mg Sweet potato
Vitamin B3 0.557mg 0.19mg Sweet potato
Vitamin B5 0.8mg 0.121mg Sweet potato
Vitamin B6 0.209mg 0.04mg Sweet potato
Folate 11µg 8µg Sweet potato
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg 0.018mg Sweet potato
Isoleucine 0.055mg 0.016mg Sweet potato
Leucine 0.092mg 0.025mg Sweet potato
Lysine 0.066mg 0.026mg Sweet potato
Methionine 0.029mg 0.007mg Sweet potato
Phenylalanine 0.089mg 0.017mg Sweet potato
Valine 0.086mg 0.022mg Sweet potato
Histidine 0.031mg 0.019mg Sweet potato
Saturated Fat 0.018g Jícama (yam bean)
Monounsaturated Fat 0.001g Sweet potato
Polyunsaturated fat 0.014g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
20%
Sweet potato
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 53)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.