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  6. Garden asparagus vs. Jícama raw

Garden asparagus vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Jícama raw

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

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

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
10
:
0
Jícama raw
Jícama raw
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%
Contains more Manganese +163.3%
Contains more Selenium +228.6%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Jícama raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 9% 8% 14% 1% 5% 16% 8% 4%
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%
Contains more Manganese +163.3%
Contains more Selenium +228.6%

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.
Garden asparagus
Garden asparagus
9
:
1
Jícama raw
Jícama raw
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%
Garden asparagus
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%
Jícama raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
4
:
1
Jícama raw
Jícama raw
Contains more Protein +205.6%
Contains more Fats +33.3%
Contains more Other +93.3%
Contains more Carbs +127.3%
Equal in Water - 90.07
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Jícama raw
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +205.6%
Contains more Fats +33.3%
Contains more Other +93.3%
Contains more Carbs +127.3%
Equal in Water - 90.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Jícama raw
Jícama raw
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Jícama raw
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Jícama raw
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 raw Opinion
Net carbs 1.78g 3.92g Jícama raw
Protein 2.2g 0.72g Garden asparagus
Fats 0.12g 0.09g Garden asparagus
Carbs 3.88g 8.82g Jícama raw
Calories 20kcal 38kcal Jícama raw
Fructose 1g Garden asparagus
Sugar 1.88g 1.8g Jícama raw
Fiber 2.1g 4.9g Jícama raw
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
Manganese 0.158mg 0.06mg Garden asparagus
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 21IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 0.46mg Garden asparagus
Vitamin C 5.6mg 20.2mg Jícama raw
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 K 41.6µg 0.3µg Garden asparagus
Tryptophan 0.027mg 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
Saturated Fat 0.04g 0.021g Jícama raw
Monounsaturated Fat 0g 0.005g Jícama raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
10%
Jícama raw
Minerals Daily Need Coverage Score
25%
Garden asparagus
9%
Jícama raw

Comparison summary

Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Jícama raw
Jícama raw is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama raw
Jícama raw 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

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