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  6. Jícama raw vs. Bean raw

Jícama raw vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between jícama raw and bean raw

  • Jícama raw has less folate, copper, vitamin B1, phosphorus, iron, selenium, manganese, fiber, magnesium, and potassium.
  • Bean raw covers your daily folate needs 128% more than jícama raw.
  • The glycemic index of bean raw is higher.

Food varieties used in this article are Yambean (jicama), raw and Beans, pinto, mature seeds, raw.

Infographic

Jícama raw vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +828.7%
Contains more IronIron +745%
Contains more CopperCopper +1760.4%
Contains more ZincZinc +1325%
Contains more PhosphorusPhosphorus +2183.3%
Contains more ManganeseManganese +1813.3%
Contains more SeleniumSelenium +3885.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +220.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +119%
Contains more Vitamin B1Vitamin B1 +3465%
Contains more Vitamin B2Vitamin B2 +631%
Contains more Vitamin B3Vitamin B3 +487%
Contains more Vitamin B5Vitamin B5 +481.5%
Contains more Vitamin B6Vitamin B6 +1028.6%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +4275%
Contains more CholineCholine +386.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Bean raw DV% diff.
Folate 12µg 525µg 128%
Copper 0.048mg 0.893mg 94%
Vitamin B1 0.02mg 0.713mg 58%
Phosphorus 18mg 411mg 56%
Iron 0.6mg 5.07mg 56%
Selenium 0.7µg 27.9µg 49%
Manganese 0.06mg 1.148mg 47%
Fiber 4.9g 15.5g 42%
Protein 0.72g 21.42g 41%
Magnesium 12mg 176mg 39%
Potassium 150mg 1393mg 37%
Vitamin B6 0.042mg 0.474mg 33%
Zinc 0.16mg 2.28mg 19%
Carbs 8.82g 62.55g 18%
Calories 38kcal 347kcal 15%
Vitamin C 20.2mg 6.3mg 15%
Starch 34.17g 14%
Vitamin B2 0.029mg 0.212mg 14%
Vitamin B5 0.135mg 0.785mg 13%
Choline 13.6mg 66.2mg 10%
Calcium 12mg 113mg 10%
Vitamin B3 0.2mg 1.174mg 6%
Vitamin K 0.3µg 5.6µg 4%
Fats 0.09g 1.23g 2%
Polyunsaturated fat 0.043g 0.407g 2%
Vitamin E 0.46mg 0.21mg 2%
Saturated fat 0.021g 0.235g 1%
Monounsaturated fat 0.005g 0.229g 1%
Net carbs 3.92g 47.05g N/A
Sugar 1.8g 2.11g N/A
Sodium 4mg 12mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.237mg 0%
Threonine 0.018mg 0.81mg 0%
Isoleucine 0.016mg 0.871mg 0%
Leucine 0.025mg 1.558mg 0%
Lysine 0.026mg 1.356mg 0%
Methionine 0.007mg 0.259mg 0%
Phenylalanine 0.017mg 1.095mg 0%
Valine 0.022mg 0.998mg 0%
Histidine 0.019mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +695%
Contains more ProteinProtein +2875%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +609.2%
Contains more OtherOther +1056.7%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +4480%
Contains more Poly. FatPolyunsaturated fat +846.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.