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  6. Wax gourd vs. Jícama (yam bean)

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

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

  • Wax gourd contains 4 times more Zinc than Jícama (yam bean). Wax gourd contains 0.59mg of Zinc, while Jícama (yam bean) contains 0.15mg.
  • Jícama (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 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.
Wax gourd
Wax gourd
3
:
7
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +63.6%
Contains more Zinc +293.3%
Contains more Iron +50%
Contains more Potassium +2600%
Contains less Sodium -96.3%
Contains more Copper +109.1%
Contains more Selenium +250%
Equal in Magnesium - 11
Equal in Phosphorus - 16
Equal in Manganese - 0.057
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
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 Calcium +63.6%
Contains more Zinc +293.3%
Contains more Iron +50%
Contains more Potassium +2600%
Contains less Sodium -96.3%
Contains more Copper +109.1%
Contains more Selenium +250%
Equal in Magnesium - 11
Equal in Phosphorus - 16
Equal in Manganese - 0.057

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.
Wax gourd
Wax gourd
4
:
5
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +102.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B2 +2700%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Equal in Vitamin B5 - 0.121
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
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 +100%
Contains more Vitamin B3 +102.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +34.3%
Contains more Vitamin B2 +2700%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Equal in Vitamin B5 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Fats +122.2%
Contains more Protein +80%
Contains more Carbs +190.1%
Equal in Water - 90.07
Equal in Other - 0.3
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 Fats +122.2%
Contains more Protein +80%
Contains more Carbs +190.1%
Equal in Water - 90.07
Equal in Other - 0.3

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd 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
6%
Wax gourd
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
8%
Wax gourd
8%
Jícama (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?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (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. 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.