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  6. Couscous vs. Jícama raw

Couscous vs. Jícama raw — In-Depth Nutrition Comparison

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Important differences between couscous and jícama raw

  • Couscous has more selenium; however, jícama raw has more vitamin C and fiber.
  • Couscous's daily need coverage for selenium is 49% more.
  • Couscous has 5 times more vitamin B3 than jícama raw. Couscous has 0.983mg of vitamin B3, while jícama raw has 0.2mg.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Couscous, cooked and Yambean (jicama), raw.

Infographic

Couscous vs Jícama raw 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" 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 ZincZinc +62.5%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +40%
Contains more SeleniumSelenium +3828.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +158.6%
Contains more IronIron +57.9%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -20%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +215%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more Vitamin B5Vitamin B5 +174.8%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +312.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Jícama raw DV% diff.
Selenium 27.5µg 0.7µg 49%
Vitamin C 0mg 20.2mg 22%
Fiber 1.4g 4.9g 14%
Protein 3.79g 0.72g 6%
Vitamin B5 0.371mg 0.135mg 5%
Vitamin B3 0.983mg 0.2mg 5%
Carbs 23.22g 8.82g 5%
Calories 112kcal 38kcal 4%
Vitamin B1 0.063mg 0.02mg 4%
Iron 0.38mg 0.6mg 3%
Potassium 58mg 150mg 3%
Vitamin E 0.13mg 0.46mg 2%
Choline 3.3mg 13.6mg 2%
Folate 15µg 12µg 1%
Magnesium 8mg 12mg 1%
Manganese 0.084mg 0.06mg 1%
Vitamin B6 0.051mg 0.042mg 1%
Phosphorus 22mg 18mg 1%
Zinc 0.26mg 0.16mg 1%
Copper 0.041mg 0.048mg 1%
Fats 0.16g 0.09g 0%
Net carbs 21.82g 3.92g N/A
Calcium 8mg 12mg 0%
Sugar 0.1g 1.8g N/A
Sodium 5mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.027mg 0.029mg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.029g 0.021g 0%
Monounsaturated fat 0.022g 0.005g 0%
Polyunsaturated fat 0.064g 0.043g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0.018mg 0%
Isoleucine 0.147mg 0.016mg 0%
Leucine 0.259mg 0.025mg 0%
Lysine 0.073mg 0.026mg 0%
Methionine 0.059mg 0.007mg 0%
Phenylalanine 0.184mg 0.017mg 0%
Valine 0.162mg 0.022mg 0%
Histidine 0.077mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +426.4%
Contains more FatsFats +77.8%
Contains more CarbsCarbs +163.3%
Contains more WaterWater +24.1%
Contains more OtherOther +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 +340%
Contains more Poly. FatPolyunsaturated fat +48.8%
Contains less Sat. FatSaturated fat -27.6%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.