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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
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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.
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% 0.33% 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) DV% diff.
Fiber 1g 4%
Vitamin C 10.5mg 14.1mg 4%
Sodium 107mg 4mg 4%
Potassium 5mg 135mg 4%
Zinc 0.59mg 0.15mg 4%
Copper 0.022mg 0.046mg 3%
Iron 0.38mg 0.57mg 2%
Vitamin B2 0.001mg 0.028mg 2%
Carbs 3.04g 8.82g 2%
Vitamin K 2.8µg 2%
Vitamin B3 0.384mg 0.19mg 1%
Calories 14kcal 38kcal 1%
Vitamin B6 0.032mg 0.04mg 1%
Selenium 0.2µg 0.7µg 1%
Folate 4µg 8µg 1%
Choline 4.9mg 1%
Polyunsaturated fat 0.088g 1%
Protein 0.4g 0.72g 1%
Vitamin B1 0.034mg 0.017mg 1%
Vitamin E 0.08mg 1%
Calcium 18mg 11mg 1%
Fats 0.2g 0.09g 0%
Net carbs 2.04g 8.82g N/A
Magnesium 10mg 11mg 0%
Sugar 1.18g N/A
Phosphorus 17mg 16mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.056mg 0.057mg 0%
Vitamin B5 0.121mg 0.121mg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.002mg 0%
Threonine 0.018mg 0%
Isoleucine 0.016mg 0%
Leucine 0.025mg 0%
Lysine 0.009mg 0.026mg 0%
Methionine 0.003mg 0.007mg 0%
Phenylalanine 0.017mg 0%
Valine 0.022mg 0%
Histidine 0.019mg 0%

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
6%
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.