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

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Important differences between sweet potatoes and jicama (yam bean)

  • Jicama (yam bean) has less vitamin A, manganese, vitamin B6, vitamin B5, copper, potassium, vitamin B3, vitamin B1, vitamin C, and vitamin B2.
  • Sweet potatoes' daily need coverage for vitamin A is 384% more.
  • Sweet potatoes have 9 times more manganese than jicama (yam bean). Sweet potatoes have 0.497mg of manganese, while jicama (yam bean) has 0.057mg.
  • Sweet potatoes have a higher glycemic index than jicama (yam bean).

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 Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +21.1%
Contains more CopperCopper +250%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +237.5%
Contains more ManganeseManganese +771.9%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +39%
Contains more Vitamin AVitamin A +96000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +529.4%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B3Vitamin B3 +682.6%
Contains more Vitamin B5Vitamin B5 +630.6%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Jicama (yam bean) DV% diff.
Vitamin A 961µg 1µg 107%
Vitamin B6 0.286mg 0.04mg 19%
Manganese 0.497mg 0.057mg 19%
Vitamin B5 0.884mg 0.121mg 15%
Fiber 3.3g 13%
Copper 0.161mg 0.046mg 13%
Potassium 475mg 135mg 10%
Vitamin B1 0.107mg 0.017mg 8%
Vitamin B3 1.487mg 0.19mg 8%
Vitamin C 19.6mg 14.1mg 6%
Vitamin B2 0.106mg 0.028mg 6%
Vitamin E 0.71mg 5%
Phosphorus 54mg 16mg 5%
Carbs 20.71g 8.82g 4%
Magnesium 27mg 11mg 4%
Protein 2.01g 0.72g 3%
Calories 90kcal 38kcal 3%
Calcium 38mg 11mg 3%
Starch 7.05g 3%
Vitamin K 2.3µg 2%
Zinc 0.32mg 0.15mg 2%
Iron 0.69mg 0.57mg 2%
Choline 13.1mg 2%
Sodium 36mg 4mg 1%
Polyunsaturated fat 0.092g 1%
Folate 6µg 8µg 1%
Fructose 0.5g 1%
Selenium 0.2µg 0.7µg 1%
Fats 0.15g 0.09g 0%
Net carbs 17.41g 8.82g N/A
Sugar 6.48g N/A
Saturated fat 0.052g 0%
Monounsaturated fat 0.002g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0.018mg 0%
Isoleucine 0.07mg 0.016mg 0%
Leucine 0.118mg 0.025mg 0%
Lysine 0.084mg 0.026mg 0%
Methionine 0.037mg 0.007mg 0%
Phenylalanine 0.114mg 0.017mg 0%
Valine 0.11mg 0.022mg 0%
Histidine 0.039mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +179.2%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +134.8%
Contains more OtherOther +350%
Contains more WaterWater +18.9%

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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. Jicama (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.