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  6. Winter melon vs. Jicama (yam bean)

Winter melon vs. Jicama (yam bean) — In-Depth Nutrition Comparison

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What are the differences between Winter melon and Jicama (yam bean)?

  • Winter melon is richer than Jicama (yam bean) in Vitamin B2.
  • Winter melon has 28 times more Sodium than Jicama (yam bean). While Winter melon has 111mg of Sodium, Jicama (yam bean) has only 4mg.

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

Infographic

Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 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 +72.7%
Contains more ZincZinc +306.7%
Contains more PhosphorusPhosphorus +18.8%
Contains more PotassiumPotassium +2150%
Contains more IronIron +42.5%
Contains more CopperCopper +100%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~11mg
~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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +60%
~equal in Vitamin C ~14.1mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.121mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 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 +194%
~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.
Winter melon Jicama (yam bean)
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Jicama (yam bean) Opinion
Calories 13kcal 38kcal Jicama (yam bean)
Protein 0.4g 0.72g Jicama (yam bean)
Fats 0.2g 0.09g Winter melon
Vitamin C 13mg 14.1mg Jicama (yam bean)
Net carbs 0.1g 8.82g Jicama (yam bean)
Carbs 3g 8.82g Jicama (yam bean)
Magnesium 10mg 11mg Jicama (yam bean)
Calcium 19mg 11mg Winter melon
Potassium 6mg 135mg Jicama (yam bean)
Iron 0.4mg 0.57mg Jicama (yam bean)
Fiber 2.9g Winter melon
Copper 0.023mg 0.046mg Jicama (yam bean)
Zinc 0.61mg 0.15mg Winter melon
Phosphorus 19mg 16mg Winter melon
Sodium 111mg 4mg Jicama (yam bean)
Vitamin A 0IU 19IU Jicama (yam bean)
Vitamin A 0µg 1µg Jicama (yam bean)
Manganese 0.058mg 0.057mg Winter melon
Selenium 0.2µg 0.7µg Jicama (yam bean)
Vitamin B1 0.04mg 0.017mg Winter melon
Vitamin B2 0.11mg 0.028mg Winter melon
Vitamin B3 0.4mg 0.19mg Winter melon
Vitamin B5 0.133mg 0.121mg Winter melon
Vitamin B6 0.035mg 0.04mg Jicama (yam bean)
Folate 5µg 8µg Jicama (yam bean)
Saturated Fat 0.016g Jicama (yam bean)
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon
Tryptophan 0.002mg Winter melon
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
Winter melon 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
8%
Winter melon
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
8%
Winter melon
8%
Jicama (yam bean)

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 107mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.