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  6. Yam vs. Jícama raw

Yam vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between yam and jícama raw

  • Jícama raw contains less potassium, vitamin B6, manganese, copper, vitamin B1, and phosphorus than yam.
  • Daily need coverage for potassium for yam is 20% higher.
  • Jícama raw has 7 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while jícama raw has 0.042mg.
  • Yam has a higher glycemic index than jícama raw.

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

Infographic

Yam vs Jícama raw 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.
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +444%
Contains more CopperCopper +270.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +205.6%
Contains more ManganeseManganese +561.7%
Contains more IronIron +11.1%
Contains less SodiumSodium -55.6%
~equal in Selenium ~0.7µg

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
Yam
8
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin B6Vitamin B6 +597.6%
Contains more Vitamin KVitamin K +666.7%
Contains more FolateFolate +91.7%
Contains more CholineCholine +21.3%
Contains more Vitamin CVitamin C +18.1%
Contains more Vitamin EVitamin E +31.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Jícama raw DV% diff.
Potassium 816mg 150mg 20%
Vitamin B6 0.293mg 0.042mg 19%
Manganese 0.397mg 0.06mg 15%
Copper 0.178mg 0.048mg 14%
Vitamin B1 0.112mg 0.02mg 8%
Carbs 27.88g 8.82g 6%
Phosphorus 55mg 18mg 5%
Vitamin B5 0.314mg 0.135mg 4%
Calories 118kcal 38kcal 4%
Fiber 4.1g 4.9g 3%
Folate 23µg 12µg 3%
Vitamin C 17.1mg 20.2mg 3%
Vitamin B3 0.552mg 0.2mg 2%
Magnesium 21mg 12mg 2%
Vitamin K 2.3µg 0.3µg 2%
Protein 1.53g 0.72g 2%
Iron 0.54mg 0.6mg 1%
Calcium 17mg 12mg 1%
Zinc 0.24mg 0.16mg 1%
Choline 16.5mg 13.6mg 1%
Vitamin A 7µg 1µg 1%
Vitamin E 0.35mg 0.46mg 1%
Fats 0.17g 0.09g 0%
Net carbs 23.78g 3.92g N/A
Sugar 0.5g 1.8g N/A
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.032mg 0.029mg 0%
Saturated fat 0.037g 0.021g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.076g 0.043g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0.018mg 0%
Isoleucine 0.052mg 0.016mg 0%
Leucine 0.096mg 0.025mg 0%
Lysine 0.059mg 0.026mg 0%
Methionine 0.021mg 0.007mg 0%
Phenylalanine 0.071mg 0.017mg 0%
Valine 0.062mg 0.022mg 0%
Histidine 0.034mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
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 ProteinProtein +112.5%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +216.1%
Contains more OtherOther +173.3%
Contains more WaterWater +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +76.7%
Contains less Sat. FatSaturated fat -43.2%

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 raw - 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.