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  6. Jícama raw vs. Avocado

Jícama raw vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between jícama raw and avocadoes

  • Jícama raw has more vitamin C; however, avocadoes are richer in vitamin B5, folate, vitamin K, vitamin B6, copper, vitamin E, potassium, and vitamin B3.
  • Avocadoes cover your daily vitamin B5 needs 25% more than jícama raw.
  • Avocadoes have 2 times less vitamin C than jícama raw. Jícama raw has 20.2mg of vitamin C, while avocadoes have 10mg.
  • Jícama raw contains less saturated fat.
  • Avocadoes have a higher glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of jícama raw is 17.

Specific food types used in this comparison are Yambean (jicama), raw and Avocados, raw, all commercial varieties.

Infographic

Jícama raw vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +223.3%
Contains more CopperCopper +295.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +188.9%
Contains more ManganeseManganese +136.7%
~equal in Calcium ~12mg
~equal in Iron ~0.55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +102%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +348.3%
Contains more Vitamin B3Vitamin B3 +769%
Contains more Vitamin B5Vitamin B5 +928.9%
Contains more Vitamin B6Vitamin B6 +511.9%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Jícama raw Avocado DV% diff.
Vitamin B5 0.135mg 1.389mg 25%
Monounsaturated fat 0.005g 9.799g 24%
Fats 0.09g 14.66g 22%
Folate 12µg 81µg 17%
Vitamin K 0.3µg 21µg 17%
Vitamin B6 0.042mg 0.257mg 17%
Copper 0.048mg 0.19mg 16%
Polyunsaturated fat 0.043g 1.816g 12%
Vitamin E 0.46mg 2.07mg 11%
Vitamin C 20.2mg 10mg 11%
Saturated fat 0.021g 2.126g 10%
Potassium 150mg 485mg 10%
Vitamin B3 0.2mg 1.738mg 10%
Vitamin B2 0.029mg 0.13mg 8%
Fiber 4.9g 6.7g 7%
Calories 38kcal 160kcal 6%
Phosphorus 18mg 52mg 5%
Manganese 0.06mg 0.142mg 4%
Vitamin B1 0.02mg 0.067mg 4%
Zinc 0.16mg 0.64mg 4%
Magnesium 12mg 29mg 4%
Protein 0.72g 2g 3%
Vitamin A 1µg 7µg 1%
Selenium 0.7µg 0.4µg 1%
Iron 0.6mg 0.55mg 1%
Carbs 8.82g 8.53g 0%
Net carbs 3.92g 1.83g N/A
Calcium 12mg 12mg 0%
Sugar 1.8g 0.66g N/A
Starch 0.11g 0%
Sodium 4mg 7mg 0%
Choline 13.6mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.018mg 0.073mg 0%
Isoleucine 0.016mg 0.084mg 0%
Leucine 0.025mg 0.143mg 0%
Lysine 0.026mg 0.132mg 0%
Methionine 0.007mg 0.038mg 0%
Phenylalanine 0.017mg 0.097mg 0%
Valine 0.022mg 0.107mg 0%
Histidine 0.019mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +23%
Contains more ProteinProtein +177.8%
Contains more FatsFats +16188.9%
Contains more OtherOther +426.7%
~equal in Carbs ~8.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +195880%
Contains more Poly. FatPolyunsaturated fat +4123.3%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.