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  6. Dried fruit vs. Jícama raw

Dried fruit vs. Jícama raw — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and jícama raw

  • Dried fruit has more vitamin A, copper, potassium, vitamin E, iron, vitamin B3, fiber, vitamin B6, and vitamin B5; however, jícama raw is higher in vitamin C.
  • Dried fruit covers your daily vitamin A needs 72% more than jícama raw.
  • Jícama raw contains 13 times less vitamin B3 than dried fruit. Dried fruit contains 2.589mg of vitamin B3, while jícama raw contains 0.2mg.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Yambean (jicama), raw.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 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 +166.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +674.7%
Contains more IronIron +343.3%
Contains more CopperCopper +614.6%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +291.7%
Contains more SeleniumSelenium +214.3%
Contains less SodiumSodium -60%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +17900%
Contains more Vitamin EVitamin E +841.3%
Contains more Vitamin B2Vitamin B2 +155.2%
Contains more Vitamin B3Vitamin B3 +1194.5%
Contains more Vitamin B5Vitamin B5 +282.2%
Contains more Vitamin B6Vitamin B6 +240.5%
Contains more Vitamin KVitamin K +933.3%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +370.8%
Contains more FatsFats +466.7%
Contains more CarbsCarbs +610.2%
Contains more OtherOther +756.7%
Contains more WaterWater +191.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +1380%
Contains more Poly. FatPolyunsaturated fat +72.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Jícama raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Jícama raw DV% diff.
Copper 0.343mg 0.048mg 33%
Potassium 1162mg 150mg 30%
Vitamin E 4.33mg 0.46mg 26%
Iron 2.66mg 0.6mg 26%
Vitamin C 1mg 20.2mg 21%
Vitamin A 180µg 1µg 20%
Carbs 62.64g 8.82g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.2mg 15%
Fiber 7.3g 4.9g 10%
Calories 241kcal 38kcal 10%
Vitamin B6 0.143mg 0.042mg 8%
Phosphorus 71mg 18mg 8%
Manganese 0.235mg 0.06mg 8%
Vitamin B5 0.516mg 0.135mg 8%
Magnesium 32mg 12mg 5%
Protein 3.39g 0.72g 5%
Calcium 55mg 12mg 4%
Selenium 2.2µg 0.7µg 3%
Vitamin B2 0.074mg 0.029mg 3%
Vitamin K 3.1µg 0.3µg 2%
Zinc 0.39mg 0.16mg 2%
Folate 10µg 12µg 1%
Fats 0.51g 0.09g 1%
Net carbs 55.34g 3.92g N/A
Sugar 53.44g 1.8g N/A
Starch 0.35g 0%
Sodium 10mg 4mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Choline 13.9mg 13.6mg 0%
Saturated fat 0.017g 0.021g 0%
Monounsaturated fat 0.074g 0.005g 0%
Polyunsaturated fat 0.074g 0.043g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0.018mg 0%
Isoleucine 0.063mg 0.016mg 0%
Leucine 0.105mg 0.025mg 0%
Lysine 0.083mg 0.026mg 0%
Methionine 0.015mg 0.007mg 0%
Phenylalanine 0.062mg 0.017mg 0%
Valine 0.078mg 0.022mg 0%
Histidine 0.047mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Jícama raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Dried fruit
10%
Jícama raw
Minerals Daily Need Coverage Score
44%
Dried fruit
9%
Jícama raw

Comparison summary

Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 51.64g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $2)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.