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  6. Beetroot vs. Jícama raw

Beetroot vs. Jícama raw — In-Depth Nutrition Comparison

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Summary of differences between beetroot and jícama raw

  • Beetroot has more folate, manganese, and potassium, while jícama raw has more vitamin C and fiber.
  • Beetroot covers your daily need for folate, 24% more than jícama raw.
  • Beetroot contains 5 times more manganese than jícama raw. While beetroot contains 0.329mg of manganese, jícama raw contains only 0.06mg.
  • The amount of sugar in jícama raw is lower.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Yambean (jicama), raw.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +91.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +33.3%
Contains more CopperCopper +56.3%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +448.3%
Contains less SodiumSodium -94.9%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more FolateFolate +808.3%
Contains more Vitamin CVitamin C +312.2%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +126.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Jícama raw DV% diff.
Folate 109µg 12µg 24%
Vitamin C 4.9mg 20.2mg 17%
Manganese 0.329mg 0.06mg 12%
Fiber 2.8g 4.9g 8%
Potassium 325mg 150mg 5%
Vitamin E 0.04mg 0.46mg 3%
Sodium 78mg 4mg 3%
Phosphorus 40mg 18mg 3%
Copper 0.075mg 0.048mg 3%
Iron 0.8mg 0.6mg 3%
Magnesium 23mg 12mg 3%
Zinc 0.35mg 0.16mg 2%
Vitamin B6 0.067mg 0.042mg 2%
Protein 1.61g 0.72g 2%
Vitamin B2 0.04mg 0.029mg 1%
Vitamin B3 0.334mg 0.2mg 1%
Choline 6mg 13.6mg 1%
Vitamin B1 0.031mg 0.02mg 1%
Calories 43kcal 38kcal 0%
Fats 0.17g 0.09g 0%
Carbs 9.56g 8.82g 0%
Net carbs 6.76g 3.92g N/A
Calcium 16mg 12mg 0%
Sugar 6.76g 1.8g N/A
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.155mg 0.135mg 0%
Vitamin K 0.2µg 0.3µg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.06g 0.043g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0.018mg 0%
Isoleucine 0.048mg 0.016mg 0%
Leucine 0.068mg 0.025mg 0%
Lysine 0.058mg 0.026mg 0%
Methionine 0.018mg 0.007mg 0%
Phenylalanine 0.046mg 0.017mg 0%
Valine 0.056mg 0.022mg 0%
Histidine 0.021mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +123.6%
Contains more FatsFats +88.9%
Contains more OtherOther +260%
~equal in Carbs ~8.82g
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +540%
Contains more Poly. FatPolyunsaturated fat +39.5%
Contains less Sat. FatSaturated fat -22.2%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.