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  6. Jícama raw vs. Adzuki bean

Jícama raw vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between jícama raw and adzuki bean

  • Jícama raw contains less folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, potassium, fiber, and magnesium than adzuki bean.
  • Daily need coverage for folate for adzuki bean is 153% higher.
  • Adzuki bean has a higher glycemic index than jícama raw.

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

Infographic

Jícama raw vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +958.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +736%
Contains more IronIron +730%
Contains more CopperCopper +2179.2%
Contains more ZincZinc +3050%
Contains more PhosphorusPhosphorus +2016.7%
Contains more ManganeseManganese +2783.3%
Contains more SeleniumSelenium +342.9%

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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +658.6%
Contains more Vitamin B3Vitamin B3 +1215%
Contains more Vitamin B5Vitamin B5 +989.6%
Contains more Vitamin B6Vitamin B6 +735.7%
Contains more FolateFolate +5083.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Adzuki bean DV% diff.
Folate 12µg 622µg 153%
Copper 0.048mg 1.094mg 116%
Manganese 0.06mg 1.73mg 73%
Iron 0.6mg 4.98mg 55%
Phosphorus 18mg 381mg 52%
Zinc 0.16mg 5.04mg 44%
Protein 0.72g 19.87g 38%
Vitamin B1 0.02mg 0.455mg 36%
Potassium 150mg 1254mg 32%
Fiber 4.9g 12.7g 31%
Vitamin B5 0.135mg 1.471mg 27%
Magnesium 12mg 127mg 27%
Vitamin B6 0.042mg 0.351mg 24%
Vitamin C 20.2mg 0mg 22%
Carbs 8.82g 62.9g 18%
Vitamin B3 0.2mg 2.63mg 15%
Vitamin B2 0.029mg 0.22mg 15%
Calories 38kcal 329kcal 15%
Calcium 12mg 66mg 5%
Selenium 0.7µg 3.1µg 4%
Vitamin E 0.46mg 3%
Choline 13.6mg 2%
Fats 0.09g 0.53g 1%
Saturated fat 0.021g 0.191g 1%
Net carbs 3.92g 50.2g N/A
Sugar 1.8g N/A
Sodium 4mg 5mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.005g 0.05g 0%
Polyunsaturated fat 0.043g 0.113g 0%
Tryptophan 0.191mg 0%
Threonine 0.018mg 0.674mg 0%
Isoleucine 0.016mg 0.791mg 0%
Leucine 0.025mg 1.668mg 0%
Lysine 0.026mg 1.497mg 0%
Methionine 0.007mg 0.21mg 0%
Phenylalanine 0.017mg 1.052mg 0%
Valine 0.022mg 1.023mg 0%
Histidine 0.019mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +570.2%
Contains more ProteinProtein +2659.7%
Contains more FatsFats +488.9%
Contains more CarbsCarbs +613.2%
Contains more OtherOther +986.7%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +162.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.