Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the main differences between yam and jicama (yam bean)?

  • Jicama (yam bean) has less potassium, vitamin B6, manganese, copper, and vitamin B1 than yam.
  • Yam's daily need coverage for potassium is 16% higher.
  • Yam has 7 times more manganese than jicama (yam bean). Yam has 0.371mg of manganese, while jicama (yam bean) has 0.057mg.
  • Jicama (yam bean) has a lower glycemic index than yam.

We used Yam, cooked, boiled, drained, or baked, without salt and Yambean (jicama), cooked, boiled, drained, without salt types in this comparison.

Infographic

Yam vs Jicama (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.
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +396.3%
Contains more CopperCopper +230.4%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +206.3%
Contains more ManganeseManganese +550.9%
Contains less SodiumSodium -50%
~equal in Iron ~0.57mg
~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
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B3Vitamin B3 +190.5%
Contains more Vitamin B5Vitamin B5 +157%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Jicama (yam bean) DV% diff.
Potassium 670mg 135mg 16%
Fiber 3.9g 16%
Vitamin B6 0.228mg 0.04mg 14%
Manganese 0.371mg 0.057mg 14%
Copper 0.152mg 0.046mg 12%
Vitamin B1 0.095mg 0.017mg 7%
Carbs 27.48g 8.82g 6%
Phosphorus 49mg 16mg 5%
Vitamin B5 0.311mg 0.121mg 4%
Calories 116kcal 38kcal 4%
Choline 16.2mg 3%
Vitamin K 2.3µg 2%
Vitamin C 12.1mg 14.1mg 2%
Magnesium 18mg 11mg 2%
Folate 16µg 8µg 2%
Vitamin E 0.34mg 2%
Protein 1.49g 0.72g 2%
Vitamin B3 0.552mg 0.19mg 2%
Vitamin A 6µg 1µg 1%
Iron 0.52mg 0.57mg 1%
Fats 0.14g 0.09g 0%
Net carbs 23.58g 8.82g N/A
Calcium 14mg 11mg 0%
Sugar 0.49g N/A
Zinc 0.2mg 0.15mg 0%
Sodium 8mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.028mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0.018mg 0%
Isoleucine 0.05mg 0.016mg 0%
Leucine 0.094mg 0.025mg 0%
Lysine 0.058mg 0.026mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.069mg 0.017mg 0%
Valine 0.06mg 0.022mg 0%
Histidine 0.033mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +106.9%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +211.6%
Contains more OtherOther +153.3%
Contains more WaterWater +28.4%

People also compare

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/170072/nutrients
  2. Jicama (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.