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  6. Adzuki bean vs. Jícama raw

Adzuki bean vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between adzuki bean and jícama raw

  • Jícama raw contains less folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, potassium, fiber, and magnesium than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Jícama raw has 32 times less zinc than adzuki bean. Adzuki bean has 5.04mg of zinc, while jícama raw has 0.16mg.
  • Adzuki bean has a higher glycemic index than jícama raw.

Food types used in this article are Beans, adzuki, mature seeds, raw and Yambean (jicama), raw.

Infographic

Adzuki bean vs Jícama raw 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +958.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +736%
Contains more IronIron +730%
Contains more CopperCopper +2179.2%
Contains more ZincZinc +3050%
Contains more PhosphorusPhosphorus +2016.7%
Contains more ManganeseManganese +2783.3%
Contains more SeleniumSelenium +342.9%
Contains less SodiumSodium -20%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +658.6%
Contains more Vitamin B3Vitamin B3 +1215%
Contains more Vitamin B5Vitamin B5 +989.6%
Contains more Vitamin B6Vitamin B6 +735.7%
Contains more FolateFolate +5083.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Jícama raw DV% diff.
Folate 622µg 12µg 153%
Copper 1.094mg 0.048mg 116%
Manganese 1.73mg 0.06mg 73%
Iron 4.98mg 0.6mg 55%
Phosphorus 381mg 18mg 52%
Zinc 5.04mg 0.16mg 44%
Protein 19.87g 0.72g 38%
Vitamin B1 0.455mg 0.02mg 36%
Potassium 1254mg 150mg 32%
Fiber 12.7g 4.9g 31%
Vitamin B5 1.471mg 0.135mg 27%
Magnesium 127mg 12mg 27%
Vitamin B6 0.351mg 0.042mg 24%
Vitamin C 0mg 20.2mg 22%
Carbs 62.9g 8.82g 18%
Vitamin B3 2.63mg 0.2mg 15%
Vitamin B2 0.22mg 0.029mg 15%
Calories 329kcal 38kcal 15%
Calcium 66mg 12mg 5%
Selenium 3.1µg 0.7µg 4%
Vitamin E 0.46mg 3%
Choline 13.6mg 2%
Fats 0.53g 0.09g 1%
Saturated fat 0.191g 0.021g 1%
Net carbs 50.2g 3.92g N/A
Sugar 1.8g N/A
Sodium 5mg 4mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.05g 0.005g 0%
Polyunsaturated fat 0.113g 0.043g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0.018mg 0%
Isoleucine 0.791mg 0.016mg 0%
Leucine 1.668mg 0.025mg 0%
Lysine 1.497mg 0.026mg 0%
Methionine 0.21mg 0.007mg 0%
Phenylalanine 1.052mg 0.017mg 0%
Valine 1.023mg 0.022mg 0%
Histidine 0.524mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +2659.7%
Contains more FatsFats +488.9%
Contains more CarbsCarbs +613.2%
Contains more OtherOther +986.7%
Contains more WaterWater +570.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 +900%
Contains more Poly. FatPolyunsaturated fat +162.8%
Contains less Sat. FatSaturated fat -89%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.