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  6. Cranberry bean raw vs. Jícama raw

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

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Important differences between cranberry bean raw and jícama raw

  • Jícama raw has less folate, copper, fiber, vitamin B1, iron, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 148% more.
  • Cranberry bean raw has 37 times more vitamin B1 than jícama raw. Cranberry bean raw has 0.747mg of vitamin B1, while jícama raw has 0.02mg.
  • Cranberry bean raw has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Yambean (jicama), raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1200%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +788%
Contains more IronIron +733.3%
Contains more CopperCopper +1554.2%
Contains more ZincZinc +2168.8%
Contains more PhosphorusPhosphorus +1966.7%
Contains more ManganeseManganese +1433.3%
Contains more SeleniumSelenium +1714.3%
Contains less SodiumSodium -33.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +3635%
Contains more Vitamin B2Vitamin B2 +634.5%
Contains more Vitamin B3Vitamin B3 +627.5%
Contains more Vitamin B5Vitamin B5 +454.1%
Contains more Vitamin B6Vitamin B6 +635.7%
Contains more FolateFolate +4933.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Jícama raw DV% diff.
Folate 604µg 12µg 148%
Copper 0.794mg 0.048mg 83%
Fiber 24.7g 4.9g 79%
Vitamin B1 0.747mg 0.02mg 61%
Iron 5mg 0.6mg 55%
Phosphorus 372mg 18mg 51%
Protein 23.03g 0.72g 45%
Manganese 0.92mg 0.06mg 37%
Potassium 1332mg 150mg 35%
Magnesium 156mg 12mg 34%
Zinc 3.63mg 0.16mg 32%
Vitamin C 0mg 20.2mg 22%
Selenium 12.7µg 0.7µg 22%
Vitamin B6 0.309mg 0.042mg 21%
Carbs 60.05g 8.82g 17%
Calories 335kcal 38kcal 15%
Vitamin B2 0.213mg 0.029mg 14%
Calcium 127mg 12mg 12%
Vitamin B5 0.748mg 0.135mg 12%
Vitamin B3 1.455mg 0.2mg 8%
Vitamin E 0.46mg 3%
Polyunsaturated fat 0.527g 0.043g 3%
Fats 1.23g 0.09g 2%
Choline 13.6mg 2%
Saturated fat 0.316g 0.021g 1%
Net carbs 35.35g 3.92g N/A
Sugar 1.8g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.106g 0.005g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0.018mg 0%
Isoleucine 1.017mg 0.016mg 0%
Leucine 1.838mg 0.025mg 0%
Lysine 1.58mg 0.026mg 0%
Methionine 0.346mg 0.007mg 0%
Phenylalanine 1.245mg 0.017mg 0%
Valine 1.205mg 0.022mg 0%
Histidine 0.641mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +3098.6%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +580.8%
Contains more OtherOther +1000%
Contains more WaterWater +627%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +2020%
Contains more Poly. FatPolyunsaturated fat +1125.6%
Contains less Sat. FatSaturated fat -93.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.