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

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

  • Winter melon is richer than Jícama (yam bean) in Vitamin B2.
  • Winter melon has 28 times more Sodium than Jícama (yam bean). While Winter melon has 111mg of Sodium, Jícama (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 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.
Contains more Calcium +72.7%
Contains more Phosphorus +18.8%
Contains more Zinc +306.7%
Contains more Iron +42.5%
Contains more Potassium +2150%
Contains less Sodium -96.4%
Contains more Copper +100%
Contains more Selenium +250%
Equal in Magnesium - 11
Equal in Manganese - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +72.7%
Contains more Phosphorus +18.8%
Contains more Zinc +306.7%
Contains more Iron +42.5%
Contains more Potassium +2150%
Contains less Sodium -96.4%
Contains more Copper +100%
Contains more Selenium +250%
Equal in Magnesium - 11
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.
:
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +110.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +60%
Equal in Vitamin C - 14.1
Equal in Vitamin B5 - 0.121
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 +135.3%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +110.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +14.3%
Contains more Folate +60%
Equal in Vitamin C - 14.1
Equal in Vitamin B5 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +122.2%
Contains more Protein +80%
Contains more Carbs +194%
Equal in Water - 90.07
Equal in Other - 0.3
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 Fats +122.2%
Contains more Protein +80%
Contains more Carbs +194%
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.
Winter melon Jícama (yam bean)
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Jícama (yam bean) Opinion
Net carbs 0.1g 8.82g Jícama (yam bean)
Protein 0.4g 0.72g Jícama (yam bean)
Fats 0.2g 0.09g Winter melon
Carbs 3g 8.82g Jícama (yam bean)
Calories 13kcal 38kcal Jícama (yam bean)
Fiber 2.9g Winter melon
Calcium 19mg 11mg Winter melon
Iron 0.4mg 0.57mg Jícama (yam bean)
Magnesium 10mg 11mg Jícama (yam bean)
Phosphorus 19mg 16mg Winter melon
Potassium 6mg 135mg Jícama (yam bean)
Sodium 111mg 4mg Jícama (yam bean)
Zinc 0.61mg 0.15mg Winter melon
Copper 0.023mg 0.046mg Jícama (yam bean)
Manganese 0.058mg 0.057mg Winter melon
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 0IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin C 13mg 14.1mg Jícama (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 Jícama (yam bean)
Folate 5µg 8µg Jícama (yam bean)
Tryptophan 0.002mg Winter melon
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 Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
8%
Winter melon
8%
Jícama (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?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 107mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.