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  6. Water chestnuts vs. Jícama (yam bean)

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

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Important differences between Water chestnuts and Jícama (yam bean)

  • Water chestnuts have more Copper, Vitamin B6, Vitamin B2, Potassium, Manganese, Vitamin B1, Vitamin B5, and Phosphorus, however, Jícama (yam bean) have more Vitamin C, and Iron.
  • Water chestnuts' daily need coverage for Copper is 31% more.
  • Water chestnuts have 8 times more Vitamin B1 than Jícama (yam bean). Water chestnuts have 0.14mg of Vitamin B1, while Jícama (yam bean) has 0.017mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
6
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Magnesium +100%
Contains more Phosphorus +293.8%
Contains more Potassium +332.6%
Contains more Zinc +233.3%
Contains more Copper +608.7%
Contains more Manganese +480.7%
Contains more Iron +850%
Contains less Sodium -71.4%
Equal in Calcium - 11
Equal in Selenium - 0.7
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Magnesium +100%
Contains more Phosphorus +293.8%
Contains more Potassium +332.6%
Contains more Zinc +233.3%
Contains more Copper +608.7%
Contains more Manganese +480.7%
Contains more Iron +850%
Contains less Sodium -71.4%
Equal in Calcium - 11
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.
Water chestnuts
Water chestnuts
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin B1 +723.5%
Contains more Vitamin B2 +614.3%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +295.9%
Contains more Vitamin B6 +720%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +252.5%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Jícama (yam bean)
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 B1 +723.5%
Contains more Vitamin B2 +614.3%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +295.9%
Contains more Vitamin B6 +720%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +252.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +94.4%
Contains more Fats +11.1%
Contains more Carbs +171.4%
Contains more Other +266.7%
Contains more Water +22.6%
Equal in Fats - 0.09
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Jícama (yam bean)
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 +94.4%
Contains more Fats +11.1%
Contains more Carbs +171.4%
Contains more Other +266.7%
Contains more Water +22.6%
Equal in Fats - 0.09

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water chestnuts 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 Water chestnuts Jícama (yam bean) Opinion
Net carbs 20.94g 8.82g Water chestnuts
Protein 1.4g 0.72g Water chestnuts
Fats 0.1g 0.09g Water chestnuts
Carbs 23.94g 8.82g Water chestnuts
Calories 97kcal 38kcal Water chestnuts
Sugar 4.8g Jícama (yam bean)
Fiber 3g Water chestnuts
Calcium 11mg 11mg
Iron 0.06mg 0.57mg Jícama (yam bean)
Magnesium 22mg 11mg Water chestnuts
Phosphorus 63mg 16mg Water chestnuts
Potassium 584mg 135mg Water chestnuts
Sodium 14mg 4mg Jícama (yam bean)
Zinc 0.5mg 0.15mg Water chestnuts
Copper 0.326mg 0.046mg Water chestnuts
Manganese 0.331mg 0.057mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 0IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin E 1.2mg Water chestnuts
Vitamin C 4mg 14.1mg Jícama (yam bean)
Vitamin B1 0.14mg 0.017mg Water chestnuts
Vitamin B2 0.2mg 0.028mg Water chestnuts
Vitamin B3 1mg 0.19mg Water chestnuts
Vitamin B5 0.479mg 0.121mg Water chestnuts
Vitamin B6 0.328mg 0.04mg Water chestnuts
Folate 16µg 8µg Water chestnuts
Vitamin K 0.3µg Water chestnuts
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)
Saturated Fat 0.026g Jícama (yam bean)
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts 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
21%
Water chestnuts
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
27%
Water chestnuts
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.026g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.