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  6. Coconut vs. Jícama raw

Coconut vs. Jícama raw — In-Depth Nutrition Comparison

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What are the differences between coconut and jícama raw?

  • Coconut is higher in manganese, copper, iron, selenium, fiber, phosphorus, zinc, and potassium, yet jícama raw is higher in vitamin C.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 25 times more manganese than jícama raw. While coconut has 1.5mg of manganese, jícama raw has only 0.06mg.
  • The amount of saturated fat in jícama raw is lower.
  • The glycemic index of jícama raw is lower.

We used Nuts, coconut meat, raw and Yambean (jicama), raw types in this article.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +166.7%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +305%
Contains more CopperCopper +806.3%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +527.8%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +1342.9%
Contains less SodiumSodium -80%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +230%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more FolateFolate +116.7%
Contains more Vitamin CVitamin C +512.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Jícama raw DV% diff.
Saturated fat 29.698g 0.021g 135%
Manganese 1.5mg 0.06mg 63%
Fats 33.49g 0.09g 51%
Copper 0.435mg 0.048mg 43%
Iron 2.43mg 0.6mg 23%
Vitamin C 3.3mg 20.2mg 19%
Selenium 10.1µg 0.7µg 17%
Calories 354kcal 38kcal 16%
Fiber 9g 4.9g 16%
Phosphorus 113mg 18mg 14%
Zinc 1.1mg 0.16mg 9%
Potassium 356mg 150mg 6%
Magnesium 32mg 12mg 5%
Protein 3.33g 0.72g 5%
Monounsaturated fat 1.425g 0.005g 4%
Folate 26µg 12µg 4%
Vitamin B1 0.066mg 0.02mg 4%
Vitamin B5 0.3mg 0.135mg 3%
Carbs 15.23g 8.82g 2%
Vitamin B3 0.54mg 0.2mg 2%
Polyunsaturated fat 0.366g 0.043g 2%
Vitamin B6 0.054mg 0.042mg 1%
Vitamin E 0.24mg 0.46mg 1%
Vitamin B2 0.02mg 0.029mg 1%
Sodium 20mg 4mg 1%
Net carbs 6.23g 3.92g N/A
Calcium 14mg 12mg 0%
Sugar 6.23g 1.8g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0.3µg 0%
Choline 12.1mg 13.6mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0.018mg 0%
Isoleucine 0.131mg 0.016mg 0%
Leucine 0.247mg 0.025mg 0%
Lysine 0.147mg 0.026mg 0%
Methionine 0.062mg 0.007mg 0%
Phenylalanine 0.169mg 0.017mg 0%
Valine 0.202mg 0.022mg 0%
Histidine 0.077mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +362.5%
Contains more FatsFats +37111.1%
Contains more CarbsCarbs +72.7%
Contains more OtherOther +220%
Contains more WaterWater +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +28400%
Contains more Poly. FatPolyunsaturated fat +751.2%
Contains less Sat. FatSaturated fat -99.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.