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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
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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
6
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
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
8
:
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
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% 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

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
Starch g g
Fructose g g
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 E 0.35mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.3µg 0.3µg Yam
Tryptophan 0.012mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
10
Jícama
Mineral Summary Score
25
Yam
10
Jícama

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
4%
Jícama
Carbohydrates
28%
Yam
9%
Jícama
Fats
1%
Yam
0%
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.