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  6. Avocado vs. Jícama raw

Avocado vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between avocadoes and jícama raw

  • Avocadoes have more vitamin B5, folate, vitamin K, vitamin B6, copper, vitamin E, potassium, and vitamin B3; however, jícama raw is richer in vitamin C.
  • Avocadoes cover your daily vitamin B5 needs 25% more than jícama raw.
  • Jícama raw has 101 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while jícama raw has 0.021g.
  • Avocadoes have a higher glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of jícama raw is 17.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Yambean (jicama), raw.

Infographic

Avocado vs Jícama raw 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" 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +223.3%
Contains more CopperCopper +295.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +188.9%
Contains more ManganeseManganese +136.7%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +75%
~equal in Calcium ~12mg
~equal in Iron ~0.6mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +348.3%
Contains more Vitamin B3Vitamin B3 +769%
Contains more Vitamin B5Vitamin B5 +928.9%
Contains more Vitamin B6Vitamin B6 +511.9%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +575%
Contains more Vitamin CVitamin C +102%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Avocado Jícama raw DV% diff.
Vitamin B5 1.389mg 0.135mg 25%
Monounsaturated fat 9.799g 0.005g 24%
Fats 14.66g 0.09g 22%
Folate 81µg 12µg 17%
Vitamin K 21µg 0.3µg 17%
Vitamin B6 0.257mg 0.042mg 17%
Copper 0.19mg 0.048mg 16%
Polyunsaturated fat 1.816g 0.043g 12%
Vitamin E 2.07mg 0.46mg 11%
Vitamin C 10mg 20.2mg 11%
Saturated fat 2.126g 0.021g 10%
Potassium 485mg 150mg 10%
Vitamin B3 1.738mg 0.2mg 10%
Vitamin B2 0.13mg 0.029mg 8%
Fiber 6.7g 4.9g 7%
Calories 160kcal 38kcal 6%
Phosphorus 52mg 18mg 5%
Manganese 0.142mg 0.06mg 4%
Vitamin B1 0.067mg 0.02mg 4%
Zinc 0.64mg 0.16mg 4%
Magnesium 29mg 12mg 4%
Protein 2g 0.72g 3%
Vitamin A 7µg 1µg 1%
Selenium 0.4µg 0.7µg 1%
Iron 0.55mg 0.6mg 1%
Carbs 8.53g 8.82g 0%
Net carbs 1.83g 3.92g N/A
Calcium 12mg 12mg 0%
Sugar 0.66g 1.8g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Choline 14.2mg 13.6mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0.018mg 0%
Isoleucine 0.084mg 0.016mg 0%
Leucine 0.143mg 0.025mg 0%
Lysine 0.132mg 0.026mg 0%
Methionine 0.038mg 0.007mg 0%
Phenylalanine 0.097mg 0.017mg 0%
Valine 0.107mg 0.022mg 0%
Histidine 0.049mg 0.019mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +177.8%
Contains more FatsFats +16188.9%
Contains more OtherOther +426.7%
Contains more WaterWater +23%
~equal in Carbs ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +195880%
Contains more Poly. FatPolyunsaturated fat +4123.3%
Contains less Sat. FatSaturated fat -99%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Jícama raw - 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.