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Jícama vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Jícama and Garden asparagus

  • Jícama has more Vitamin C, and Fiber, however Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus has 4 times less Vitamin C than Jícama. Jícama has 20.2mg of Vitamin C, while Garden asparagus has 5.6mg.

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

Infographic

Jícama vs Garden asparagus 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 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 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 C +260.7%
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%
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%
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%
Contains more Vitamin C +260.7%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10
Jícama
29
Garden asparagus
Mineral Summary Score
10
Jícama
27
Garden asparagus

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
4%
Jícama
13%
Garden asparagus
Carbohydrates
9%
Jícama
4%
Garden asparagus
Fats
0%
Jícama
1%
Garden asparagus

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. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.