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Jícama vs Wakame - In-Depth Nutrition Comparison

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Important differences between Jícama and Wakame

  • Jícama has more Vitamin C, and Fiber, however Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, and Calcium.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Jícama has 10 times more Fiber than Wakame. Jícama has 4.9g of Fiber, while Wakame has 0.5g.
  • Jícama is lower in Sodium.

The food varieties used in the comparison are Yambean (jicama), raw and Seaweed, wakame, raw.

Infographic

Jícama vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Wakame
Contains more Potassium +200%
Contains less Sodium -99.5%
Contains more Iron +263.3%
Contains more Calcium +1150%
Contains more Magnesium +791.7%
Contains more Copper +491.7%
Contains more Zinc +137.5%
Contains more Phosphorus +344.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +200%
Contains less Sodium -99.5%
Contains more Iron +263.3%
Contains more Calcium +1150%
Contains more Magnesium +791.7%
Contains more Copper +491.7%
Contains more Zinc +137.5%
Contains more Phosphorus +344.4%

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
:
8
Wakame
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%
Contains more Vitamin A +1614.3%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +416.3%
Contains more Vitamin K +1666.7%
Contains more Folate +1533.3%
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 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%
Contains more Vitamin A +1614.3%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +416.3%
Contains more Vitamin K +1666.7%
Contains more Folate +1533.3%

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 Wakame
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama Wakame Opinion
Calories 38kcal 45kcal Wakame
Protein 0.72g 3.03g Wakame
Fats 0.09g 0.64g Wakame
Vitamin C 20.2mg 3mg Jícama
Net carbs 3.92g 8.64g Wakame
Carbs 8.82g 9.14g Wakame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 2.18mg Wakame
Calcium 12mg 150mg Wakame
Potassium 150mg 50mg Jícama
Magnesium 12mg 107mg Wakame
Sugar 1.8g 0.65g Wakame
Fiber 4.9g 0.5g Jícama
Copper 0.048mg 0.284mg Wakame
Zinc 0.16mg 0.38mg Wakame
Starch g g
Phosphorus 18mg 80mg Wakame
Sodium 4mg 872mg Jícama
Vitamin A 21IU 360IU Wakame
Vitamin E 0.46mg 1mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.06mg Wakame
Vitamin B2 0.029mg 0.23mg Wakame
Vitamin B3 0.2mg 1.6mg Wakame
Vitamin B5 0.135mg 0.697mg Wakame
Vitamin B6 0.042mg 0.002mg Jícama
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 5.3µg Wakame
Folate 12µg 196µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.021g 0.13g Jícama
Monounsaturated Fat 0.005g 0.058g Wakame
Polyunsaturated fat 0.043g 0.218g Wakame
Tryptophan mg 0.035mg Wakame
Threonine 0.018mg 0.165mg Wakame
Isoleucine 0.016mg 0.087mg Wakame
Leucine 0.025mg 0.257mg Wakame
Lysine 0.026mg 0.112mg Wakame
Methionine 0.007mg 0.063mg Wakame
Phenylalanine 0.017mg 0.112mg Wakame
Valine 0.022mg 0.209mg Wakame
Histidine 0.019mg 0.015mg Jícama
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Wakame
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
Wakame
Mineral Summary Score
10
Jícama
58
Wakame

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
18%
Wakame
Carbohydrates
9%
Jícama
9%
Wakame
Fats
0%
Jícama
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.109g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.