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  6. Yardlong beans vs. Jicama (yam bean)

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

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The main differences between Yardlong beans and Jicama (yam bean)

  • Jicama (yam bean) contains less Folate, Magnesium, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Iron than Yardlong beans.
  • Jicama (yam bean) has 5 times less Vitamin B1 than Yardlong beans. Yardlong beans has 0.085mg of Vitamin B1, while Jicama (yam bean) has 0.017mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +281.8%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +114.8%
Contains more IronIron +71.9%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +256.3%
Contains more ManganeseManganese +252.6%
Contains more SeleniumSelenium +114.3%
~equal in Copper ~0.046mg
~equal in Sodium ~4mg

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.
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +14.9%
Contains more Vitamin AVitamin A +2268.4%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +253.6%
Contains more Vitamin B3Vitamin B3 +231.6%
Contains more FolateFolate +462.5%
Contains more Vitamin B5Vitamin B5 +137.3%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +251.4%
Contains more OtherOther +140%
~equal in Fats ~0.09g
~equal in Carbs ~8.82g
~equal in Water ~90.07g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong beans Jicama (yam bean)
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong beans Jicama (yam bean) Opinion
Calories 47kcal 38kcal Yardlong beans
Protein 2.53g 0.72g Yardlong beans
Fats 0.1g 0.09g Yardlong beans
Vitamin C 16.2mg 14.1mg Yardlong beans
Net carbs 9.18g 8.82g Yardlong beans
Carbs 9.18g 8.82g Yardlong beans
Magnesium 42mg 11mg Yardlong beans
Calcium 44mg 11mg Yardlong beans
Potassium 290mg 135mg Yardlong beans
Iron 0.98mg 0.57mg Yardlong beans
Copper 0.047mg 0.046mg Yardlong beans
Zinc 0.36mg 0.15mg Yardlong beans
Phosphorus 57mg 16mg Yardlong beans
Sodium 4mg 4mg
Vitamin A 450IU 19IU Yardlong beans
Vitamin A 23µg 1µg Yardlong beans
Manganese 0.201mg 0.057mg Yardlong beans
Selenium 1.5µg 0.7µg Yardlong beans
Vitamin B1 0.085mg 0.017mg Yardlong beans
Vitamin B2 0.099mg 0.028mg Yardlong beans
Vitamin B3 0.63mg 0.19mg Yardlong beans
Vitamin B5 0.051mg 0.121mg Jicama (yam bean)
Vitamin B6 0.024mg 0.04mg Jicama (yam bean)
Folate 45µg 8µg Yardlong beans
Saturated Fat 0.026g Jicama (yam bean)
Monounsaturated Fat 0.009g Yardlong beans
Polyunsaturated fat 0.042g Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg 0.018mg Yardlong beans
Isoleucine 0.135mg 0.016mg Yardlong beans
Leucine 0.18mg 0.025mg Yardlong beans
Lysine 0.166mg 0.026mg Yardlong beans
Methionine 0.036mg 0.007mg Yardlong beans
Phenylalanine 0.139mg 0.017mg Yardlong beans
Valine 0.146mg 0.022mg Yardlong beans
Histidine 0.082mg 0.019mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Jicama (yam bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
Yardlong beans
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
19%
Yardlong beans
8%
Jicama (yam bean)

Comparison summary

Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jicama (yam bean)
Jicama (yam bean) is lower in glycemic index (difference - 69)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.