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

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A recap on differences between Yam and Jícama (yam bean)

  • Jícama (yam bean) has less Potassium, Vitamin B6, Manganese, Copper, Vitamin B1, and Phosphorus.
  • Yam covers your daily Potassium needs 20% more than Jícama (yam bean).
  • Jícama (yam bean) contains 7 times less Vitamin B6 than Yam. Yam contains 0.293mg of Vitamin B6, while Jícama (yam bean) contains 0.04mg.

Food varieties used in this article are Yam, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Yam 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 +54.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +243.8%
Contains more Potassium +504.4%
Contains more Zinc +60%
Contains more Copper +287%
Contains more Manganese +596.5%
Contains less Sodium -55.6%
Equal in Iron - 0.57
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +54.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +243.8%
Contains more Potassium +504.4%
Contains more Zinc +60%
Contains more Copper +287%
Contains more Manganese +596.5%
Contains less Sodium -55.6%
Equal in Iron - 0.57
Equal in Selenium - 0.7

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.
Yam
10
:
Contains more Vitamin A +626.3%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +159.5%
Contains more Vitamin B6 +632.5%
Contains more Folate +187.5%
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%
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 A +626.3%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +190.5%
Contains more Vitamin B5 +159.5%
Contains more Vitamin B6 +632.5%
Contains more Folate +187.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 Protein +112.5%
Contains more Fats +88.9%
Contains more Carbs +216.1%
Contains more Other +173.3%
Contains more Water +29.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Jícama (yam bean)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 (yam bean) Opinion
Net carbs 23.78g 8.82g 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 Jícama (yam bean)
Fiber 4.1g Yam
Calcium 17mg 11mg Yam
Iron 0.54mg 0.57mg Jícama (yam bean)
Magnesium 21mg 11mg Yam
Phosphorus 55mg 16mg Yam
Potassium 816mg 135mg Yam
Sodium 9mg 4mg Jícama (yam bean)
Zinc 0.24mg 0.15mg Yam
Copper 0.178mg 0.046mg Yam
Manganese 0.397mg 0.057mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 19IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 14.1mg Yam
Vitamin B1 0.112mg 0.017mg Yam
Vitamin B2 0.032mg 0.028mg Yam
Vitamin B3 0.552mg 0.19mg Yam
Vitamin B5 0.314mg 0.121mg Yam
Vitamin B6 0.293mg 0.04mg Yam
Folate 23µg 8µg Yam
Vitamin K 2.3µg 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 Jícama (yam bean)
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Jícama (yam bean)
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 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
19%
Yam
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
26%
Yam
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 34)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.