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  6. Tomato vs. Jicama (yam bean)

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

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Summary of differences between Tomato and Jicama (yam bean)

    These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average and Yambean (jicama), cooked, boiled, drained, without salt.

    Infographic

    Tomato 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.
    Tomato
    Tomato
    5
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
    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 PotassiumPotassium +75.6%
    Contains more CopperCopper +28.3%
    Contains more ZincZinc +13.3%
    Contains more PhosphorusPhosphorus +50%
    Contains more ManganeseManganese +100%
    Contains more IronIron +111.1%
    Contains less SodiumSodium -20%
    Contains more SeleniumSelenium +∞%
    ~equal in Magnesium ~11mg
    ~equal in Calcium ~11mg

    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.
    Tomato
    Tomato
    8
    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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
    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% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
    Contains more Vitamin AVitamin A +4284.2%
    Contains more Vitamin EVitamin E +∞%
    Contains more Vitamin B1Vitamin B1 +117.6%
    Contains more Vitamin B3Vitamin B3 +212.6%
    Contains more Vitamin B6Vitamin B6 +100%
    Contains more Vitamin KVitamin K +∞%
    Contains more FolateFolate +87.5%
    Contains more CholineCholine +∞%
    Contains more Vitamin B2Vitamin B2 +47.4%
    Contains more Vitamin B5Vitamin B5 +36%
    ~equal in Vitamin C ~14.1mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B12 ~0µg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Tomato
    Tomato
    4
    4% 95%
    Protein: 0.88 g
    Fats: 0.2 g
    Carbs: 3.89 g
    Water: 94.52 g
    Other: 0.51 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 +22.2%
    Contains more FatsFats +122.2%
    Contains more OtherOther +70%
    Contains more CarbsCarbs +126.7%
    ~equal in Water ~90.07g

    Comparison summary table

    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
    Tomato Jicama (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 Tomato Jicama (yam bean) Opinion
    Calories 18kcal 38kcal Jicama (yam bean)
    Protein 0.88g 0.72g Tomato
    Fats 0.2g 0.09g Tomato
    Vitamin C 13.7mg 14.1mg Jicama (yam bean)
    Net carbs 2.69g 8.82g Jicama (yam bean)
    Carbs 3.89g 8.82g Jicama (yam bean)
    Magnesium 11mg 11mg
    Calcium 10mg 11mg Jicama (yam bean)
    Potassium 237mg 135mg Tomato
    Iron 0.27mg 0.57mg Jicama (yam bean)
    Sugar 2.63g Jicama (yam bean)
    Fiber 1.2g Tomato
    Copper 0.059mg 0.046mg Tomato
    Zinc 0.17mg 0.15mg Tomato
    Phosphorus 24mg 16mg Tomato
    Sodium 5mg 4mg Jicama (yam bean)
    Vitamin A 833IU 19IU Tomato
    Vitamin A 42µg 1µg Tomato
    Vitamin E 0.54mg Tomato
    Manganese 0.114mg 0.057mg Tomato
    Selenium 0µg 0.7µg Jicama (yam bean)
    Vitamin B1 0.037mg 0.017mg Tomato
    Vitamin B2 0.019mg 0.028mg Jicama (yam bean)
    Vitamin B3 0.594mg 0.19mg Tomato
    Vitamin B5 0.089mg 0.121mg Jicama (yam bean)
    Vitamin B6 0.08mg 0.04mg Tomato
    Vitamin K 7.9µg Tomato
    Folate 15µg 8µg Tomato
    Choline 6.7mg Tomato
    Saturated Fat 0.028g Jicama (yam bean)
    Monounsaturated Fat 0.031g Tomato
    Polyunsaturated fat 0.083g Tomato
    Tryptophan 0.006mg Tomato
    Threonine 0.027mg 0.018mg Tomato
    Isoleucine 0.018mg 0.016mg Tomato
    Leucine 0.025mg 0.025mg
    Lysine 0.027mg 0.026mg Tomato
    Methionine 0.006mg 0.007mg Jicama (yam bean)
    Phenylalanine 0.027mg 0.017mg Tomato
    Valine 0.018mg 0.022mg Jicama (yam bean)
    Histidine 0.014mg 0.019mg Jicama (yam bean)
    Fructose 1.37g Tomato

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Tomato Jicama (yam bean)
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs 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
    15%
    Tomato
    7%
    Jicama (yam bean)
    Minerals Daily Need Coverage Score
    9%
    Tomato
    8%
    Jicama (yam bean)

    Comparison summary

    Which food is richer in minerals?
    Tomato
    Tomato is relatively richer in minerals
    Which food is richer in vitamins?
    Tomato
    Tomato is relatively richer in vitamins
    Which food is lower in Sugar?
    Jicama (yam bean)
    Jicama (yam bean) is lower in Sugar (difference - 2.63g)
    Which food contains less Sodium?
    Jicama (yam bean)
    Jicama (yam bean) contains less Sodium (difference - 1mg)
    Which food is lower in Saturated Fat?
    Jicama (yam bean)
    Jicama (yam bean) is lower in Saturated Fat (difference - 0.028g)
    Which food is lower in glycemic index?
    Jicama (yam bean)
    Jicama (yam bean) is lower in glycemic index (difference - 6)
    Which food is cheaper?
    Jicama (yam bean)
    Jicama (yam bean) is cheaper (difference - $0.4)
    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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.