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  6. Wax gourd vs. Jicama (yam bean)

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

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How are Wax gourd and Jicama (yam bean) different?

  • Wax gourd contains 4 times more Zinc than Jicama (yam bean). Wax gourd contains 0.59mg of Zinc, while Jicama (yam bean) contains 0.15mg.
  • Jicama (yam bean) is lower in Sodium.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 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 CalciumCalcium +63.6%
Contains more ZincZinc +293.3%
Contains more PotassiumPotassium +2600%
Contains more IronIron +50%
Contains more CopperCopper +109.1%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~11mg
~equal in Phosphorus ~16mg
~equal in Manganese ~0.057mg

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +102.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2700%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.121mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 FatsFats +122.2%
Contains more ProteinProtein +80%
Contains more CarbsCarbs +190.1%
~equal in Water ~90.07g
~equal in Other ~0.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Jicama (yam bean) Opinion
Calories 14kcal 38kcal Jicama (yam bean)
Protein 0.4g 0.72g Jicama (yam bean)
Fats 0.2g 0.09g Wax gourd
Vitamin C 10.5mg 14.1mg Jicama (yam bean)
Net carbs 2.04g 8.82g Jicama (yam bean)
Carbs 3.04g 8.82g Jicama (yam bean)
Magnesium 10mg 11mg Jicama (yam bean)
Calcium 18mg 11mg Wax gourd
Potassium 5mg 135mg Jicama (yam bean)
Iron 0.38mg 0.57mg Jicama (yam bean)
Sugar 1.18g Jicama (yam bean)
Fiber 1g Wax gourd
Copper 0.022mg 0.046mg Jicama (yam bean)
Zinc 0.59mg 0.15mg Wax gourd
Phosphorus 17mg 16mg Wax gourd
Sodium 107mg 4mg Jicama (yam bean)
Vitamin A 0IU 19IU Jicama (yam bean)
Vitamin A 0µg 1µg Jicama (yam bean)
Vitamin E 0.08mg Wax gourd
Manganese 0.056mg 0.057mg Jicama (yam bean)
Selenium 0.2µg 0.7µg Jicama (yam bean)
Vitamin B1 0.034mg 0.017mg Wax gourd
Vitamin B2 0.001mg 0.028mg Jicama (yam bean)
Vitamin B3 0.384mg 0.19mg Wax gourd
Vitamin B5 0.121mg 0.121mg
Vitamin B6 0.032mg 0.04mg Jicama (yam bean)
Vitamin K 2.8µg Wax gourd
Folate 4µg 8µg Jicama (yam bean)
Choline 4.9mg Wax gourd
Saturated Fat 0.016g Jicama (yam bean)
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd
Tryptophan 0.002mg Wax gourd
Threonine 0.018mg Jicama (yam bean)
Isoleucine 0.016mg Jicama (yam bean)
Leucine 0.025mg Jicama (yam bean)
Lysine 0.009mg 0.026mg Jicama (yam bean)
Methionine 0.003mg 0.007mg Jicama (yam bean)
Phenylalanine 0.017mg Jicama (yam bean)
Valine 0.022mg Jicama (yam bean)
Histidine 0.019mg Jicama (yam bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd 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
6%
Wax gourd
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
8%
Wax gourd
8%
Jicama (yam bean)

Comparison summary

Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.016g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.