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Yam vs Jícama - In-Depth Nutrition Comparison

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The main differences between Yam and Jícama

  • Jícama contains less Potassium, Vitamin B6, Manganese, Copper, Vitamin B1, and Phosphorus than Yam.
  • Daily need coverage for Potassium from Yam is 20% higher.
  • Jícama has 7 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Jícama has 0.042mg.

Food types used in this article are Yam, raw and Yambean (jicama), raw.

Infographic

Yam vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
6
:
2
Jícama
Jícama
Contains more Calcium +41.7%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +444%
Contains more Zinc +50%
Contains more Copper +270.8%
Contains more Iron +11.1%
Contains less Sodium -55.6%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Jícama
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +41.7%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +444%
Contains more Zinc +50%
Contains more Copper +270.8%
Contains more Iron +11.1%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
8
:
2
Jícama
Jícama
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Folate +91.7%
Contains more Vitamin K +666.7%
Contains more Vitamin E +31.4%
Contains more Vitamin C +18.1%
Equal in Vitamin B2 - 0.029
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Jícama
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Contains more Vitamin A +557.1%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +132.6%
Contains more Vitamin B6 +597.6%
Contains more Folate +91.7%
Contains more Vitamin K +666.7%
Contains more Vitamin E +31.4%
Contains more Vitamin C +18.1%
Equal in Vitamin B2 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Jícama
Jícama
Contains more Protein +112.5%
Contains more Fats +88.9%
Contains more Carbs +216.1%
Contains more Other +173.3%
Contains more Water +29.4%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Jícama
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +112.5%
Contains more Fats +88.9%
Contains more Carbs +216.1%
Contains more Other +173.3%
Contains more Water +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Jícama
Jícama
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -43.2%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Jícama
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -43.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Jícama
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Jícama Opinion
Net carbs 23.78g 3.92g Yam
Protein 1.53g 0.72g Yam
Fats 0.17g 0.09g Yam
Carbs 27.88g 8.82g Yam
Calories 118kcal 38kcal Yam
Sugar 0.5g 1.8g Yam
Fiber 4.1g 4.9g Jícama
Calcium 17mg 12mg Yam
Iron 0.54mg 0.6mg Jícama
Magnesium 21mg 12mg Yam
Phosphorus 55mg 18mg Yam
Potassium 816mg 150mg Yam
Sodium 9mg 4mg Jícama
Zinc 0.24mg 0.16mg Yam
Copper 0.178mg 0.048mg Yam
Vitamin A 138IU 21IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg 0.46mg Jícama
Vitamin C 17.1mg 20.2mg Jícama
Vitamin B1 0.112mg 0.02mg Yam
Vitamin B2 0.032mg 0.029mg Yam
Vitamin B3 0.552mg 0.2mg Yam
Vitamin B5 0.314mg 0.135mg Yam
Vitamin B6 0.293mg 0.042mg Yam
Folate 23µg 12µg Yam
Vitamin K 2.3µg 0.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg 0.018mg Yam
Isoleucine 0.052mg 0.016mg Yam
Leucine 0.096mg 0.025mg Yam
Lysine 0.059mg 0.026mg Yam
Methionine 0.021mg 0.007mg Yam
Phenylalanine 0.071mg 0.017mg Yam
Valine 0.062mg 0.022mg Yam
Histidine 0.034mg 0.019mg Yam
Saturated Fat 0.037g 0.021g Jícama
Monounsaturated Fat 0.006g 0.005g Yam
Polyunsaturated fat 0.076g 0.043g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Jícama
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
10%
Jícama
Minerals Daily Need Coverage Score
25%
Yam
10%
Jícama

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.3g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 34)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.