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Garden asparagus vs Jícama - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Jícama

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin B2, however Jícama has more Vitamin C, and Fiber.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Jícama has 7 times less Vitamin B1 than Garden asparagus. Garden asparagus has 0.143mg of Vitamin B1, while Jícama has 0.02mg.

Food types used in this article are Asparagus, raw and Yambean (jicama), raw.

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Garden asparagus vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +256.7%
Contains more Calcium +100%
Contains more Potassium +34.7%
Contains more Magnesium +16.7%
Contains more Copper +293.8%
Contains more Zinc +237.5%
Contains more Phosphorus +188.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Iron +256.7%
Contains more Calcium +100%
Contains more Potassium +34.7%
Contains more Magnesium +16.7%
Contains more Copper +293.8%
Contains more Zinc +237.5%
Contains more Phosphorus +188.9%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +3500%
Contains more Vitamin E +145.7%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +386.2%
Contains more Vitamin B3 +389%
Contains more Vitamin B5 +103%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +13766.7%
Contains more Folate +333.3%
Contains more Vitamin C +260.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Contains more Vitamin A +3500%
Contains more Vitamin E +145.7%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +386.2%
Contains more Vitamin B3 +389%
Contains more Vitamin B5 +103%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +13766.7%
Contains more Folate +333.3%
Contains more Vitamin C +260.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
10
Jícama
Mineral Summary Score
27
Garden asparagus
10
Jícama

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
4%
Jícama
Carbohydrates
4%
Garden asparagus
9%
Jícama
Fats
1%
Garden asparagus
0%
Jícama

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Jícama
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Jícama
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Garden asparagus Jícama Opinion
Calories 20 38 Jícama
Protein 2.2 0.72 Garden asparagus
Fats 0.12 0.09 Garden asparagus
Vitamin C 5.6 20.2 Jícama
Carbs 3.88 8.82 Jícama
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.6 Garden asparagus
Calcium 24 12 Garden asparagus
Potassium 202 150 Garden asparagus
Magnesium 14 12 Garden asparagus
Sugar 1.88 1.8 Jícama
Fiber 2.1 4.9 Jícama
Copper 0.189 0.048 Garden asparagus
Zinc 0.54 0.16 Garden asparagus
Starch
Phosphorus 52 18 Garden asparagus
Sodium 2 4 Garden asparagus
Vitamin A 756 21 Garden asparagus
Vitamin E 1.13 0.46 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.02 Garden asparagus
Vitamin B2 0.141 0.029 Garden asparagus
Vitamin B3 0.978 0.2 Garden asparagus
Vitamin B5 0.274 0.135 Garden asparagus
Vitamin B6 0.091 0.042 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 0.3 Garden asparagus
Folate 52 12 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.021 Jícama
Monounsaturated Fat 0 0.005 Jícama
Polyunsaturated fat 0.05 0.043 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 0.018 Garden asparagus
Isoleucine 0.075 0.016 Garden asparagus
Leucine 0.128 0.025 Garden asparagus
Lysine 0.104 0.026 Garden asparagus
Methionine 0.031 0.007 Garden asparagus
Phenylalanine 0.075 0.017 Garden asparagus
Valine 0.115 0.022 Garden asparagus
Histidine 0.049 0.019 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Jícama - 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.