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

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Significant differences between Rapini and Jícama (yam bean)

  • The amount of Iron, Folate, Manganese, Vitamin A RAE, Vitamin B1, Vitamin B6, Calcium, Phosphorus, Vitamin B2, and Vitamin C in Rapini is higher than in Jícama (yam bean).
  • Rapini covers your daily Iron needs 20% more than Jícama (yam bean).
  • Jícama (yam bean) has 131 times less Vitamin A RAE than Rapini. Rapini has 131µg of Vitamin A RAE, while Jícama (yam bean) has 1µg.

Specific food types used in this comparison are Broccoli raab, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Rapini 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.
Contains more Calcium +881.8%
Contains more Iron +275.4%
Contains more Magnesium +100%
Contains more Phosphorus +356.3%
Contains more Potassium +45.2%
Contains more Zinc +413.3%
Contains more Manganese +593%
Contains more Selenium +42.9%
Contains less Sodium -87.9%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +881.8%
Contains more Iron +275.4%
Contains more Magnesium +100%
Contains more Phosphorus +356.3%
Contains more Potassium +45.2%
Contains more Zinc +413.3%
Contains more Manganese +593%
Contains more Selenium +42.9%
Contains less Sodium -87.9%
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.
Rapini
10
:
Contains more Vitamin A +13700%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +852.9%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +542.6%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +327.5%
Contains more Folate +937.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 +13700%
Contains more Vitamin C +43.3%
Contains more Vitamin B1 +852.9%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +542.6%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +327.5%
Contains more Folate +937.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +340.3%
Contains more Fats +444.4%
Contains more Other +213.3%
Contains more Carbs +209.5%
Equal in Water - 90.07
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 Protein +340.3%
Contains more Fats +444.4%
Contains more Other +213.3%
Contains more Carbs +209.5%
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.
Rapini Jícama (yam bean)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Jícama (yam bean) Opinion
Net carbs 0.15g 8.82g Jícama (yam bean)
Protein 3.17g 0.72g Rapini
Fats 0.49g 0.09g Rapini
Carbs 2.85g 8.82g Jícama (yam bean)
Calories 22kcal 38kcal Jícama (yam bean)
Fructose 0.17g Rapini
Sugar 0.38g Jícama (yam bean)
Fiber 2.7g Rapini
Calcium 108mg 11mg Rapini
Iron 2.14mg 0.57mg Rapini
Magnesium 22mg 11mg Rapini
Phosphorus 73mg 16mg Rapini
Potassium 196mg 135mg Rapini
Sodium 33mg 4mg Jícama (yam bean)
Zinc 0.77mg 0.15mg Rapini
Copper 0.042mg 0.046mg Jícama (yam bean)
Manganese 0.395mg 0.057mg Rapini
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 19IU Rapini
Vitamin A RAE 131µg 1µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 14.1mg Rapini
Vitamin B1 0.162mg 0.017mg Rapini
Vitamin B2 0.129mg 0.028mg Rapini
Vitamin B3 1.221mg 0.19mg Rapini
Vitamin B5 0.322mg 0.121mg Rapini
Vitamin B6 0.171mg 0.04mg Rapini
Folate 83µg 8µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg 0.018mg Rapini
Isoleucine 0.104mg 0.016mg Rapini
Leucine 0.17mg 0.025mg Rapini
Lysine 0.198mg 0.026mg Rapini
Methionine 0.048mg 0.007mg Rapini
Phenylalanine 0.128mg 0.017mg Rapini
Valine 0.153mg 0.022mg Rapini
Histidine 0.066mg 0.019mg Rapini
Saturated Fat 0.05g Jícama (yam bean)
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86%
Rapini
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
27%
Rapini
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.