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  6. Crouton vs. Jícama raw

Crouton vs. Jícama raw — In-Depth Nutrition Comparison

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A recap on differences between crouton and jícama raw

  • Crouton has more selenium, vitamin B1, iron, vitamin B3, folate, manganese, vitamin B2, and phosphorus; however, jícama raw is higher in vitamin C.
  • Crouton covers your daily selenium needs 67% more than jícama raw.
  • Jícama raw contains 175 times less sodium than crouton. Crouton contains 698mg of sodium, while jícama raw contains 4mg.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Croutons, plain and Yambean (jicama), raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +158.3%
Contains more CalciumCalcium +533.3%
Contains more IronIron +580%
Contains more CopperCopper +239.6%
Contains more ZincZinc +456.3%
Contains more PhosphorusPhosphorus +538.9%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +5257.1%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -99.4%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 +3015%
Contains more Vitamin B2Vitamin B2 +837.9%
Contains more Vitamin B3Vitamin B3 +2619.5%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Jícama raw DV% diff.
Selenium 37.5µg 0.7µg 67%
Vitamin B1 0.623mg 0.02mg 50%
Iron 4.08mg 0.6mg 44%
Vitamin B3 5.439mg 0.2mg 33%
Sodium 698mg 4mg 30%
Folate 132µg 12µg 30%
Vitamin C 0mg 20.2mg 22%
Carbs 73.5g 8.82g 22%
Protein 11.9g 0.72g 22%
Vitamin B2 0.272mg 0.029mg 19%
Manganese 0.5mg 0.06mg 19%
Calories 407kcal 38kcal 18%
Phosphorus 115mg 18mg 14%
Copper 0.163mg 0.048mg 13%
Fats 6.6g 0.09g 10%
Polyunsaturated fat 1.273g 0.043g 8%
Monounsaturated fat 3.059g 0.005g 8%
Zinc 0.89mg 0.16mg 7%
Saturated fat 1.51g 0.021g 7%
Calcium 76mg 12mg 6%
Vitamin B5 0.429mg 0.135mg 6%
Magnesium 31mg 12mg 5%
Vitamin E 0.46mg 3%
Choline 13.6mg 2%
Fiber 5.1g 4.9g 1%
Vitamin B6 0.026mg 0.042mg 1%
Potassium 124mg 150mg 1%
Net carbs 68.4g 3.92g N/A
Sugar 1.8g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0.018mg 0%
Isoleucine 0.456mg 0.016mg 0%
Leucine 0.832mg 0.025mg 0%
Lysine 0.278mg 0.026mg 0%
Methionine 0.211mg 0.007mg 0%
Phenylalanine 0.586mg 0.017mg 0%
Valine 0.514mg 0.022mg 0%
Histidine 0.255mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +1552.8%
Contains more FatsFats +7233.3%
Contains more CarbsCarbs +733.3%
Contains more OtherOther +733.3%
Contains more WaterWater +1537.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +61080%
Contains more Poly. FatPolyunsaturated fat +2860.5%
Contains less Sat. FatSaturated fat -98.6%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.