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  6. Coconut oil vs. Jícama raw

Coconut oil vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between coconut oil and jícama raw

  • Coconut oil has more monounsaturated fat; however, jícama raw is richer in vitamin C, fiber, iron, and copper.
  • Coconut oil covers your daily saturated fat needs 412% more than jícama raw.
  • Jícama raw has 1266 times less monounsaturated fat than coconut oil. Coconut oil has 6.332g of monounsaturated fat, while jícama raw has 0.005g.
  • Jícama raw contains less saturated fat.
  • Jícama raw has a higher glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Oil, coconut and Yambean (jicama), raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1100%
Contains more CopperCopper +∞%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Jícama raw DV% diff.
Saturated fat 82.475g 0.021g 375%
Fats 99.06g 0.09g 152%
Calories 892kcal 38kcal 43%
Vitamin C 0mg 20.2mg 22%
Fiber 0g 4.9g 20%
Monounsaturated fat 6.332g 0.005g 16%
Polyunsaturated fat 1.702g 0.043g 11%
Iron 0.05mg 0.6mg 7%
Copper 0mg 0.048mg 5%
Potassium 0mg 150mg 4%
Magnesium 0mg 12mg 3%
Carbs 0g 8.82g 3%
Phosphorus 0mg 18mg 3%
Folate 0µg 12µg 3%
Vitamin B6 0mg 0.042mg 3%
Vitamin B5 0mg 0.135mg 3%
Manganese 0mg 0.06mg 3%
Vitamin B1 0mg 0.02mg 2%
Choline 0.3mg 13.6mg 2%
Vitamin B2 0mg 0.029mg 2%
Vitamin E 0.11mg 0.46mg 2%
Selenium 0µg 0.7µg 1%
Zinc 0.02mg 0.16mg 1%
Vitamin B3 0mg 0.2mg 1%
Protein 0g 0.72g 1%
Calcium 1mg 12mg 1%
Net carbs 0g 3.92g N/A
Sugar 0g 1.8g N/A
Sodium 0mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.6µg 0.3µg 0%
Trans fat 0.028g 0g N/A
Threonine 0mg 0.018mg 0%
Isoleucine 0mg 0.016mg 0%
Leucine 0mg 0.025mg 0%
Lysine 0mg 0.026mg 0%
Methionine 0mg 0.007mg 0%
Phenylalanine 0mg 0.017mg 0%
Valine 0mg 0.022mg 0%
Histidine 0mg 0.019mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +109966.7%
Contains more OtherOther +203.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +126540%
Contains more Poly. FatPolyunsaturated fat +3858.1%
Contains less Sat. FatSaturated fat -100%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.