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  6. Yardlong bean (Asparagus bean) vs. Jícama (yam bean)

Yardlong bean (Asparagus bean) vs. Jícama (yam bean) — In-Depth Nutrition Comparison

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The main differences between Yardlong bean (Asparagus bean) and Jícama (yam bean)

  • Jícama (yam bean) contains less Folate, Magnesium, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Iron than Yardlong bean (Asparagus bean).
  • Jícama (yam bean) has 5 times less Vitamin B1 than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 0.085mg of Vitamin B1, while Jícama (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 bean (Asparagus bean) vs Jícama (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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
9
:
0
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +300%
Contains more Iron +71.9%
Contains more Magnesium +281.8%
Contains more Phosphorus +256.3%
Contains more Potassium +114.8%
Contains more Zinc +140%
Contains more Manganese +252.6%
Contains more Selenium +114.3%
Equal in Sodium - 4
Equal in Copper - 0.046
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +300%
Contains more Iron +71.9%
Contains more Magnesium +281.8%
Contains more Phosphorus +256.3%
Contains more Potassium +114.8%
Contains more Zinc +140%
Contains more Manganese +252.6%
Contains more Selenium +114.3%
Equal in Sodium - 4
Equal in Copper - 0.046

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
6
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +2268.4%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +231.6%
Contains more Folate +462.5%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +66.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Jícama (yam bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +2268.4%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +231.6%
Contains more Folate +462.5%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +251.4%
Contains more Fats +11.1%
Contains more Other +140%
Equal in Fats - 0.09
Equal in Carbs - 8.82
Equal in Water - 90.07
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +251.4%
Contains more Fats +11.1%
Contains more Other +140%
Equal in Fats - 0.09
Equal in Carbs - 8.82
Equal in Water - 90.07

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 69)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Jícama (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.