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  6. Jícama raw vs. Beans

Jícama raw vs. Beans — In-Depth Nutrition Comparison

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Important differences between jícama raw and beans

  • Jícama raw has more vitamin C; however, beans have more copper, phosphorus, zinc, vitamin B1, selenium, and vitamin B6.
  • Jícama raw's daily need coverage for vitamin C is 19% more.
  • Beans have a higher glycemic index than jícama raw.

The food varieties used in the comparison are Yambean (jicama), raw and Beans, baked, canned, no salt added.

Infographic

Jícama raw vs Beans 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" 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%
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +106.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +97.3%
Contains more CopperCopper +329.2%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +477.8%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +542.9%

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%
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +551.6%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B3Vitamin B3 +115%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +100%
Contains more CholineCholine +126.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Beans DV% diff.
Vitamin C 20.2mg 3.1mg 19%
Copper 0.048mg 0.206mg 18%
Phosphorus 18mg 104mg 12%
Vitamin B1 0.02mg 0.15mg 11%
Zinc 0.16mg 1.4mg 11%
Protein 0.72g 4.8g 8%
Vitamin B6 0.042mg 0.13mg 7%
Selenium 0.7µg 4.5µg 7%
Magnesium 12mg 32mg 5%
Iron 0.6mg 0.29mg 4%
Calcium 12mg 50mg 4%
Carbs 8.82g 20.49g 4%
Potassium 150mg 296mg 4%
Manganese 0.06mg 3%
Vitamin B5 0.135mg 3%
Folate 12µg 24µg 3%
Choline 13.6mg 30.8mg 3%
Calories 38kcal 105kcal 3%
Vitamin E 0.46mg 0.15mg 2%
Vitamin B2 0.029mg 0.06mg 2%
Fiber 4.9g 5.5g 2%
Polyunsaturated fat 0.043g 0.172g 1%
Vitamin B3 0.2mg 0.43mg 1%
Fats 0.09g 0.4g 0%
Net carbs 3.92g 14.99g N/A
Sugar 1.8g 7.78g N/A
Sodium 4mg 1mg 0%
Vitamin A 1µg 5µg 0%
Vitamin K 0.3µg 0.8µg 0%
Saturated fat 0.021g 0.103g 0%
Monounsaturated fat 0.005g 0.035g 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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +566.7%
Contains more FatsFats +344.4%
Contains more CarbsCarbs +132.3%
Contains more OtherOther +470%

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
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +300%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.