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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.

Infographic

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 Calcium +100%
Contains more Iron +256.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +188.9%
Contains more Potassium +34.7%
Contains less Sodium -50%
Contains more Zinc +237.5%
Contains more Copper +293.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +100%
Contains more Iron +256.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +188.9%
Contains more Potassium +34.7%
Contains less Sodium -50%
Contains more Zinc +237.5%
Contains more Copper +293.8%

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 Folate +333.3%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +260.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
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 Folate +333.3%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +260.7%

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Jícama Opinion
Net carbs 1.78g 3.92g Jícama
Protein 2.2g 0.72g Garden asparagus
Fats 0.12g 0.09g Garden asparagus
Carbs 3.88g 8.82g Jícama
Calories 20kcal 38kcal Jícama
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 1.8g Jícama
Fiber 2.1g 4.9g Jícama
Calcium 24mg 12mg Garden asparagus
Iron 2.14mg 0.6mg Garden asparagus
Magnesium 14mg 12mg Garden asparagus
Phosphorus 52mg 18mg Garden asparagus
Potassium 202mg 150mg Garden asparagus
Sodium 2mg 4mg Garden asparagus
Zinc 0.54mg 0.16mg Garden asparagus
Copper 0.189mg 0.048mg Garden asparagus
Vitamin A 756IU 21IU Garden asparagus
Vitamin E 1.13mg 0.46mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 20.2mg Jícama
Vitamin B1 0.143mg 0.02mg Garden asparagus
Vitamin B2 0.141mg 0.029mg Garden asparagus
Vitamin B3 0.978mg 0.2mg Garden asparagus
Vitamin B5 0.274mg 0.135mg Garden asparagus
Vitamin B6 0.091mg 0.042mg Garden asparagus
Folate 52µg 12µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 0.3µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg 0.018mg Garden asparagus
Isoleucine 0.075mg 0.016mg Garden asparagus
Leucine 0.128mg 0.025mg Garden asparagus
Lysine 0.104mg 0.026mg Garden asparagus
Methionine 0.031mg 0.007mg Garden asparagus
Phenylalanine 0.075mg 0.017mg Garden asparagus
Valine 0.115mg 0.022mg Garden asparagus
Histidine 0.049mg 0.019mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.021g Jícama
Monounsaturated Fat 0g 0.005g Jícama
Polyunsaturated fat 0.05g 0.043g Garden asparagus

Which food is preferable for your diet?

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

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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

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)

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.