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

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Important differences between Sweet potato and Jícama (yam bean)

  • Jícama (yam bean) has less Vitamin A RAE, Manganese, Vitamin B6, Vitamin B5, Copper, Potassium, Vitamin B3, Vitamin B1, Vitamin C, and Vitamin B2.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
  • Sweet potato has 9 times more Manganese than Jícama (yam bean). Sweet potato has 0.497mg of Manganese, while Jícama (yam bean) has 0.057mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt 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 +245.5%
Contains more Iron +21.1%
Contains more Magnesium +145.5%
Contains more Phosphorus +237.5%
Contains more Potassium +251.9%
Contains more Zinc +113.3%
Contains more Copper +250%
Contains more Manganese +771.9%
Contains less Sodium -88.9%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +245.5%
Contains more Iron +21.1%
Contains more Magnesium +145.5%
Contains more Phosphorus +237.5%
Contains more Potassium +251.9%
Contains more Zinc +113.3%
Contains more Copper +250%
Contains more Manganese +771.9%
Contains less Sodium -88.9%
Contains more Selenium +250%

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 +101047.4%
Contains more Vitamin C +39%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B3 +682.6%
Contains more Vitamin B5 +630.6%
Contains more Vitamin B6 +615%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +101047.4%
Contains more Vitamin C +39%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B3 +682.6%
Contains more Vitamin B5 +630.6%
Contains more Vitamin B6 +615%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +179.2%
Contains more Fats +66.7%
Contains more Carbs +134.8%
Contains more Other +350%
Contains more Water +18.9%
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +179.2%
Contains more Fats +66.7%
Contains more Carbs +134.8%
Contains more Other +350%
Contains more Water +18.9%

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 17.41g 8.82g Sweet potato
Protein 2.01g 0.72g Sweet potato
Fats 0.15g 0.09g Sweet potato
Carbs 20.71g 8.82g Sweet potato
Calories 90kcal 38kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Jícama (yam bean)
Fiber 3.3g Sweet potato
Calcium 38mg 11mg Sweet potato
Iron 0.69mg 0.57mg Sweet potato
Magnesium 27mg 11mg Sweet potato
Phosphorus 54mg 16mg Sweet potato
Potassium 475mg 135mg Sweet potato
Sodium 36mg 4mg Jícama (yam bean)
Zinc 0.32mg 0.15mg Sweet potato
Copper 0.161mg 0.046mg Sweet potato
Manganese 0.497mg 0.057mg Sweet potato
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 19218IU 19IU Sweet potato
Vitamin A RAE 961µg 1µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 14.1mg Sweet potato
Vitamin B1 0.107mg 0.017mg Sweet potato
Vitamin B2 0.106mg 0.028mg Sweet potato
Vitamin B3 1.487mg 0.19mg Sweet potato
Vitamin B5 0.884mg 0.121mg Sweet potato
Vitamin B6 0.286mg 0.04mg Sweet potato
Folate 6µg 8µg Jícama (yam bean)
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg 0.018mg Sweet potato
Isoleucine 0.07mg 0.016mg Sweet potato
Leucine 0.118mg 0.025mg Sweet potato
Lysine 0.084mg 0.026mg Sweet potato
Methionine 0.037mg 0.007mg Sweet potato
Phenylalanine 0.114mg 0.017mg Sweet potato
Valine 0.11mg 0.022mg Sweet potato
Histidine 0.039mg 0.019mg Sweet potato
Saturated Fat 0.052g Jícama (yam bean)
Monounsaturated Fat 0.002g Sweet potato
Polyunsaturated fat 0.092g 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

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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
120%
Sweet potato
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
25%
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 - 6.48g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.052g)
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/168483/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.