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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.

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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 Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
Contains more Iron +11.1%
Contains less Sodium -55.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Calcium +41.7%
Contains more Potassium +444%
Contains more Magnesium +75%
Contains more Copper +270.8%
Contains more Zinc +50%
Contains more Phosphorus +205.6%
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 Vitamin K +666.7%
Contains more Folate +91.7%
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Equal in Vitamin B2 - 0.029
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
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 Vitamin K +666.7%
Contains more Folate +91.7%
Contains more Vitamin C +18.1%
Contains more Vitamin E +31.4%
Equal in Vitamin B2 - 0.029

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Yam Jícama Opinion
Calories 118 38 Yam
Protein 1.53 0.72 Yam
Fats 0.17 0.09 Yam
Vitamin C 17.1 20.2 Jícama
Net carbs 23.780000686645508 3.9200000762939453 Yam
Carbs 27.88 8.82 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.6 Jícama
Calcium 17 12 Yam
Potassium 816 150 Yam
Magnesium 21 12 Yam
Sugar 0.5 1.8 Yam
Fiber 4.1 4.9 Jícama
Copper 0.178 0.048 Yam
Zinc 0.24 0.16 Yam
Starch
Phosphorus 55 18 Yam
Sodium 9 4 Jícama
Vitamin A 138 21 Yam
Vitamin E 0.35 0.46 Jícama
Vitamin D 0 0
Vitamin B1 0.112 0.02 Yam
Vitamin B2 0.032 0.029 Yam
Vitamin B3 0.552 0.2 Yam
Vitamin B5 0.314 0.135 Yam
Vitamin B6 0.293 0.042 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.3 Yam
Folate 23 12 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.021 Jícama
Monounsaturated Fat 0.006 0.005 Yam
Polyunsaturated fat 0.076 0.043 Yam
Tryptophan 0.012 Yam
Threonine 0.054 0.018 Yam
Isoleucine 0.052 0.016 Yam
Leucine 0.096 0.025 Yam
Lysine 0.059 0.026 Yam
Methionine 0.021 0.007 Yam
Phenylalanine 0.071 0.017 Yam
Valine 0.062 0.022 Yam
Histidine 0.034 0.019 Yam
Fructose

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.