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  6. Buckwheat vs. Jícama raw

Buckwheat vs. Jícama raw — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and jícama raw

  • Buckwheat has more manganese, copper, magnesium, and phosphorus, while jícama raw has more vitamin C and fiber.
  • Jícama raw covers your daily need for vitamin C, 22% more than buckwheat.
  • Buckwheat contains 7 times more manganese than jícama raw. While buckwheat contains 0.403mg of manganese, jícama raw contains only 0.06mg.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Yambean (jicama), raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +325%
Contains more IronIron +33.3%
Contains more CopperCopper +204.2%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +288.9%
Contains more ManganeseManganese +571.7%
Contains more SeleniumSelenium +214.3%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +70.5%
~equal in Sodium ~4mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 +100%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +370%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +16.7%
Contains more CholineCholine +47.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Jícama raw DV% diff.
Vitamin C 0mg 20.2mg 22%
Manganese 0.403mg 0.06mg 15%
Copper 0.146mg 0.048mg 11%
Magnesium 51mg 12mg 9%
Fiber 2.7g 4.9g 9%
Phosphorus 70mg 18mg 7%
Vitamin B3 0.94mg 0.2mg 5%
Protein 3.38g 0.72g 5%
Vitamin B5 0.359mg 0.135mg 4%
Carbs 19.94g 8.82g 4%
Zinc 0.61mg 0.16mg 4%
Calories 92kcal 38kcal 3%
Vitamin B6 0.077mg 0.042mg 3%
Iron 0.8mg 0.6mg 3%
Selenium 2.2µg 0.7µg 3%
Vitamin E 0.09mg 0.46mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Potassium 88mg 150mg 2%
Polyunsaturated fat 0.188g 0.043g 1%
Vitamin B2 0.039mg 0.029mg 1%
Calcium 7mg 12mg 1%
Fats 0.62g 0.09g 1%
Vitamin K 1.9µg 0.3µg 1%
Folate 14µg 12µg 1%
Choline 20.1mg 13.6mg 1%
Saturated fat 0.134g 0.021g 1%
Net carbs 17.24g 3.92g N/A
Sugar 0.9g 1.8g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.188g 0.005g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0.018mg 0%
Isoleucine 0.127mg 0.016mg 0%
Leucine 0.212mg 0.025mg 0%
Lysine 0.172mg 0.026mg 0%
Methionine 0.044mg 0.007mg 0%
Phenylalanine 0.133mg 0.017mg 0%
Valine 0.173mg 0.022mg 0%
Histidine 0.079mg 0.019mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +369.4%
Contains more FatsFats +588.9%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +43.3%
Contains more WaterWater +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +3660%
Contains more Poly. FatPolyunsaturated fat +337.2%
Contains less Sat. FatSaturated fat -84.3%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.