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Rapini vs Jícama - In-Depth Nutrition Comparison

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How are Rapini and Jícama different?

  • Rapini is higher in Vitamin K, Iron, Folate, Manganese, Vitamin A RAE, Vitamin B1, Vitamin B6, Calcium, and Phosphorus, however Jícama is richer in Fiber.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Rapini contains 131 times more Vitamin A RAE than Jícama. While Rapini contains 131µg of Vitamin A RAE, Jícama contains only 1µg.

Broccoli raab, raw and Yambean (jicama), raw are the varieties used in this article.

Infographic

Rapini vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
6
:
Contains more Calcium +800%
Contains more Iron +256.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +30.7%
Contains more Zinc +381.3%
Contains less Sodium -87.9%
Contains more Copper +14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +800%
Contains more Iron +256.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +30.7%
Contains more Zinc +381.3%
Contains less Sodium -87.9%
Contains more Copper +14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin A +12385.7%
Contains more Vitamin E +252.2%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +138.5%
Contains more Vitamin B6 +307.1%
Contains more Folate +591.7%
Contains more Vitamin K +74566.7%
Equal in Vitamin C - 20.2
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% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Contains more Vitamin A +12385.7%
Contains more Vitamin E +252.2%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +138.5%
Contains more Vitamin B6 +307.1%
Contains more Folate +591.7%
Contains more Vitamin K +74566.7%
Equal in Vitamin C - 20.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Jícama
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Opinion
Net carbs 0.15g 3.92g Jícama
Protein 3.17g 0.72g Rapini
Fats 0.49g 0.09g Rapini
Carbs 2.85g 8.82g Jícama
Calories 22kcal 38kcal Jícama
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 1.8g Rapini
Fiber 2.7g 4.9g Jícama
Calcium 108mg 12mg Rapini
Iron 2.14mg 0.6mg Rapini
Magnesium 22mg 12mg Rapini
Phosphorus 73mg 18mg Rapini
Potassium 196mg 150mg Rapini
Sodium 33mg 4mg Jícama
Zinc 0.77mg 0.16mg Rapini
Copper 0.042mg 0.048mg Jícama
Vitamin A 2622IU 21IU Rapini
Vitamin E 1.62mg 0.46mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 20.2mg
Vitamin B1 0.162mg 0.02mg Rapini
Vitamin B2 0.129mg 0.029mg Rapini
Vitamin B3 1.221mg 0.2mg Rapini
Vitamin B5 0.322mg 0.135mg Rapini
Vitamin B6 0.171mg 0.042mg Rapini
Folate 83µg 12µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 0.3µg Rapini
Tryptophan 0.043mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.021g Jícama
Monounsaturated Fat 0.026g 0.005g Rapini
Polyunsaturated fat 0.13g 0.043g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Jícama
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
10
Jícama
Mineral Summary Score
27
Rapini
10
Jícama

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
4%
Jícama
Carbohydrates
3%
Rapini
9%
Jícama
Fats
2%
Rapini
0%
Jícama

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.42g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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