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Jícama vs Welsh onion - In-Depth Nutrition Comparison

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What are the main differences between Jícama and Welsh onion?

  • Jícama is richer in Fiber, yet Welsh onion is richer in Vitamin K, Iron, and Vitamin C.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Jícama has 3 times more Choline than Welsh onion. Jícama has 13.6mg of Choline, while Welsh onion has 5.3mg.

We used Yambean (jicama), raw and Onions, welsh, raw types in this comparison.

Infographic

Jícama vs Welsh onion 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 less Sodium -76.5%
Contains more Calcium +50%
Contains more Iron +103.3%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +41.3%
Contains more Zinc +225%
Contains more Copper +45.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains less Sodium -76.5%
Contains more Calcium +50%
Contains more Iron +103.3%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +41.3%
Contains more Zinc +225%
Contains more Copper +45.8%

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 +5423.8%
Contains more Vitamin E +10.9%
Contains more Vitamin C +33.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +71.4%
Contains more Folate +33.3%
Contains more Vitamin K +64366.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +5423.8%
Contains more Vitamin E +10.9%
Contains more Vitamin C +33.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +71.4%
Contains more Folate +33.3%
Contains more Vitamin K +64366.7%

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.
Jícama Welsh onion
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jícama Welsh onion Opinion
Net carbs 3.92g 4.1g Welsh onion
Protein 0.72g 1.9g Welsh onion
Fats 0.09g 0.4g Welsh onion
Carbs 8.82g 6.5g Jícama
Calories 38kcal 34kcal Jícama
Starch g g
Fructose g g
Sugar 1.8g 2.18g Jícama
Fiber 4.9g 2.4g Jícama
Calcium 12mg 18mg Welsh onion
Iron 0.6mg 1.22mg Welsh onion
Magnesium 12mg 23mg Welsh onion
Phosphorus 18mg 49mg Welsh onion
Potassium 150mg 212mg Welsh onion
Sodium 4mg 17mg Jícama
Zinc 0.16mg 0.52mg Welsh onion
Copper 0.048mg 0.07mg Welsh onion
Vitamin A 21IU 1160IU Welsh onion
Vitamin E 0.46mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 27mg Welsh onion
Vitamin B1 0.02mg 0.05mg Welsh onion
Vitamin B2 0.029mg 0.09mg Welsh onion
Vitamin B3 0.2mg 0.4mg Welsh onion
Vitamin B5 0.135mg 0.169mg Welsh onion
Vitamin B6 0.042mg 0.072mg Welsh onion
Folate 12µg 16µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 193.4µg Welsh onion
Tryptophan mg 0.021mg Welsh onion
Threonine 0.018mg 0.074mg Welsh onion
Isoleucine 0.016mg 0.081mg Welsh onion
Leucine 0.025mg 0.113mg Welsh onion
Lysine 0.026mg 0.095mg Welsh onion
Methionine 0.007mg 0.021mg Welsh onion
Phenylalanine 0.017mg 0.061mg Welsh onion
Valine 0.022mg 0.084mg Welsh onion
Histidine 0.019mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.067g Jícama
Monounsaturated Fat 0.005g 0.056g Welsh onion
Polyunsaturated fat 0.043g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Welsh onion
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
10
Jícama
61
Welsh onion
Mineral Summary Score
10
Jícama
18
Welsh onion

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
11%
Welsh onion
Carbohydrates
9%
Jícama
7%
Welsh onion
Fats
0%
Jícama
2%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 22)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.