Wakame vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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Summary of differences between wakame and jicama (yam bean)
- Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5; however, jicama (yam bean) is higher in vitamin C.
- Wakame covers your daily need for manganese, 58% more than jicama (yam bean).
- Wakame has 218 times more sodium than jicama (yam bean). While wakame has 872mg of sodium, jicama (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.
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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 MagnesiumMagnesium | +872.7% |
| Contains more CalciumCalcium | +1263.6% |
| Contains more IronIron | +282.5% |
| Contains more CopperCopper | +517.4% |
| Contains more ZincZinc | +153.3% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +2356.1% |
| Contains more PotassiumPotassium | +170% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +252.9% |
| Contains more Vitamin B2Vitamin B2 | +721.4% |
| Contains more Vitamin B3Vitamin B3 | +742.1% |
| Contains more Vitamin B5Vitamin B5 | +476% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +370% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +320.8% |
| Contains more FatsFats | +611.1% |
| Contains more OtherOther | +2300% |
| Contains more WaterWater | +12.6% |
~equal in
Carbs
~8.82g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.057mg | 58% |
| Folate | 196µg | 8µg | 47% |
| Sodium | 872mg | 4mg | 38% |
| Copper | 0.284mg | 0.046mg | 26% |
| Magnesium | 107mg | 11mg | 23% |
| Iron | 2.18mg | 0.57mg | 20% |
| Vitamin B2 | 0.23mg | 0.028mg | 16% |
| Calcium | 150mg | 11mg | 14% |
| Vitamin B5 | 0.697mg | 0.121mg | 12% |
| Vitamin C | 3mg | 14.1mg | 12% |
| Phosphorus | 80mg | 16mg | 9% |
| Vitamin B3 | 1.6mg | 0.19mg | 9% |
| Vitamin E | 1mg | 7% | |
| Protein | 3.03g | 0.72g | 5% |
| Vitamin B1 | 0.06mg | 0.017mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Potassium | 50mg | 135mg | 3% |
| Vitamin B6 | 0.002mg | 0.04mg | 3% |
| Zinc | 0.38mg | 0.15mg | 2% |
| Vitamin A | 18µg | 1µg | 2% |
| Fiber | 0.5g | 2% | |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.218g | 1% | |
| Fats | 0.64g | 0.09g | 1% |
| Calories | 45kcal | 38kcal | 0% |
| Carbs | 9.14g | 8.82g | 0% |
| Net carbs | 8.64g | 8.82g | N/A |
| Sugar | 0.65g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Monounsaturated fat | 0.058g | 0% | |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0.018mg | 0% |
| Isoleucine | 0.087mg | 0.016mg | 0% |
| Leucine | 0.257mg | 0.025mg | 0% |
| Lysine | 0.112mg | 0.026mg | 0% |
| Methionine | 0.063mg | 0.007mg | 0% |
| Phenylalanine | 0.112mg | 0.017mg | 0% |
| Valine | 0.209mg | 0.022mg | 0% |
| Histidine | 0.015mg | 0.019mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
6%
Minerals Daily Need Coverage Score
65%
8%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean) is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated fat?
Jicama (yam bean) is lower in Saturated fat (difference - 0.13g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)