Heart of palm vs. Jícama raw — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and jícama raw
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, jícama raw is higher in fiber and vitamin C.
- Heart of palm covers your daily copper needs 66% more than jícama raw.
- Jícama raw contains 23 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while jícama raw contains 0.16mg.
- The glycemic index of heart of palm is higher.
Food varieties used in this article are Hearts of palm, raw and Yambean (jicama), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +1104% |
| Contains more IronIron | +181.7% |
| Contains more CopperCopper | +1241.7% |
| Contains more ZincZinc | +2231.3% |
| Contains more PhosphorusPhosphorus | +677.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +520.7% |
| Contains more Vitamin B3Vitamin B3 | +350% |
| Contains more Vitamin B6Vitamin B6 | +1828.6% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +152.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.048mg | 66% |
| Vitamin B6 | 0.81mg | 0.042mg | 59% |
| Potassium | 1806mg | 150mg | 49% |
| Zinc | 3.73mg | 0.16mg | 32% |
| Phosphorus | 140mg | 18mg | 17% |
| Vitamin C | 8mg | 20.2mg | 14% |
| Iron | 1.69mg | 0.6mg | 14% |
| Fiber | 1.5g | 4.9g | 14% |
| Vitamin B2 | 0.18mg | 0.029mg | 12% |
| Carbs | 25.61g | 8.82g | 6% |
| Vitamin B3 | 0.9mg | 0.2mg | 4% |
| Protein | 2.7g | 0.72g | 4% |
| Calories | 115kcal | 38kcal | 4% |
| Folate | 24µg | 12µg | 3% |
| Manganese | 0.06mg | 3% | |
| Vitamin B1 | 0.05mg | 0.02mg | 3% |
| Vitamin B5 | 0.135mg | 3% | |
| Choline | 0mg | 13.6mg | 2% |
| Calcium | 18mg | 12mg | 1% |
| Fats | 0.2g | 0.09g | 0% |
| Net carbs | 24.11g | 3.92g | N/A |
| Magnesium | 10mg | 12mg | 0% |
| Sugar | 17.16g | 1.8g | N/A |
| Sodium | 14mg | 4mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin E | 0.5mg | 0.46mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.046g | 0.021g | 0% |
| Monounsaturated fat | 0.005g | 0.005g | 0% |
| Polyunsaturated fat | 0.089g | 0.043g | 0% |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.016mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.007mg | 0% | |
| Phenylalanine | 0.017mg | 0% | |
| Valine | 0.022mg | 0% | |
| Histidine | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +275% |
| Contains more FatsFats | +122.2% |
| Contains more CarbsCarbs | +190.4% |
| Contains more OtherOther | +563.3% |
| Contains more WaterWater | +29.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.021 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Poly. FatPolyunsaturated fat | +107% |
| Contains less Sat. FatSaturated fat | -54.3% |
~equal in
Monounsaturated fat
~0.005g