Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between Wakame and Jícama (yam bean)

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, Calcium, and Vitamin B5, however, Jícama (yam bean) is higher in Vitamin C.
  • Wakame covers your daily need of Manganese 58% more than Jícama (yam bean).
  • Wakame has 218 times more Sodium than Jícama (yam bean). While Wakame has 872mg of Sodium, Jícama (yam bean) has only 4mg.

These are the specific foods used in this comparison Seaweed, wakame, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Wakame 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 +1263.6%
Contains more Iron +282.5%
Contains more Magnesium +872.7%
Contains more Phosphorus +400%
Contains more Zinc +153.3%
Contains more Copper +517.4%
Contains more Manganese +2356.1%
Contains more Potassium +170%
Contains less Sodium -99.5%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +1263.6%
Contains more Iron +282.5%
Contains more Magnesium +872.7%
Contains more Phosphorus +400%
Contains more Zinc +153.3%
Contains more Copper +517.4%
Contains more Manganese +2356.1%
Contains more Potassium +170%
Contains less Sodium -99.5%
Equal in Selenium - 0.7

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.
Wakame
8
:
Contains more Vitamin A +1794.7%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +721.4%
Contains more Vitamin B3 +742.1%
Contains more Vitamin B5 +476%
Contains more Folate +2350%
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +1794.7%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +721.4%
Contains more Vitamin B3 +742.1%
Contains more Vitamin B5 +476%
Contains more Folate +2350%
Contains more Vitamin C +370%
Contains more Vitamin B6 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +320.8%
Contains more Fats +611.1%
Contains more Other +2300%
Contains more Water +12.6%
Equal in Carbs - 8.82
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +320.8%
Contains more Fats +611.1%
Contains more Other +2300%
Contains more Water +12.6%
Equal in Carbs - 8.82

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Jícama (yam bean)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Jícama (yam bean) Opinion
Net carbs 8.64g 8.82g Jícama (yam bean)
Protein 3.03g 0.72g Wakame
Fats 0.64g 0.09g Wakame
Carbs 9.14g 8.82g Wakame
Calories 45kcal 38kcal Wakame
Sugar 0.65g Jícama (yam bean)
Fiber 0.5g Wakame
Calcium 150mg 11mg Wakame
Iron 2.18mg 0.57mg Wakame
Magnesium 107mg 11mg Wakame
Phosphorus 80mg 16mg Wakame
Potassium 50mg 135mg Jícama (yam bean)
Sodium 872mg 4mg Jícama (yam bean)
Zinc 0.38mg 0.15mg Wakame
Copper 0.284mg 0.046mg Wakame
Manganese 1.4mg 0.057mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 19IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 14.1mg Jícama (yam bean)
Vitamin B1 0.06mg 0.017mg Wakame
Vitamin B2 0.23mg 0.028mg Wakame
Vitamin B3 1.6mg 0.19mg Wakame
Vitamin B5 0.697mg 0.121mg Wakame
Vitamin B6 0.002mg 0.04mg Jícama (yam bean)
Folate 196µg 8µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg 0.018mg Wakame
Isoleucine 0.087mg 0.016mg Wakame
Leucine 0.257mg 0.025mg Wakame
Lysine 0.112mg 0.026mg Wakame
Methionine 0.063mg 0.007mg Wakame
Phenylalanine 0.112mg 0.017mg Wakame
Valine 0.209mg 0.022mg Wakame
Histidine 0.015mg 0.019mg Jícama (yam bean)
Saturated Fat 0.13g Jícama (yam bean)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

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

People also compare

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
29%
Wakame
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
65%
Wakame
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.