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  6. Jícama raw vs. Navy bean raw

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

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How are jícama raw and navy bean raw different?

  • Navy bean raw has more copper, vitamin B1, folate, magnesium, iron, manganese, vitamin B2, vitamin B5, phosphorus, and vitamin B6 than jícama raw.
  • Daily need coverage for copper for navy bean raw is 34% higher.
  • Jícama raw has a lower glycemic index (17) than navy bean raw (39).

Yambean (jicama), raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Jícama raw vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +741.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +221.7%
Contains more CopperCopper +641.7%
Contains more ZincZinc +456.3%
Contains more PhosphorusPhosphorus +455.6%
Contains more ManganeseManganese +580%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +641.4%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +511.1%
Contains more Vitamin B6Vitamin B6 +354.8%
Contains more FolateFolate +1000%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Navy bean raw DV% diff.
Copper 0.048mg 0.356mg 34%
Vitamin B1 0.02mg 0.39mg 31%
Folate 12µg 132µg 30%
Magnesium 12mg 101mg 21%
Fiber 4.9g 20%
Iron 0.6mg 1.93mg 17%
Manganese 0.06mg 0.408mg 15%
Vitamin B2 0.029mg 0.215mg 14%
Vitamin B5 0.135mg 0.825mg 14%
Phosphorus 18mg 100mg 12%
Vitamin B6 0.042mg 0.191mg 11%
Protein 0.72g 6.15g 11%
Zinc 0.16mg 0.89mg 7%
Vitamin B3 0.2mg 1.22mg 6%
Potassium 150mg 307mg 5%
Vitamin E 0.46mg 3%
Choline 13.6mg 2%
Vitamin C 20.2mg 18.8mg 2%
Polyunsaturated fat 0.043g 0.407g 2%
Calories 38kcal 67kcal 1%
Carbs 8.82g 13.05g 1%
Fats 0.09g 0.7g 1%
Net carbs 3.92g 13.05g N/A
Calcium 12mg 15mg 0%
Sugar 1.8g N/A
Sodium 4mg 13mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.021g 0.085g 0%
Monounsaturated fat 0.005g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.018mg 0.258mg 0%
Isoleucine 0.016mg 0.273mg 0%
Leucine 0.025mg 0.442mg 0%
Lysine 0.026mg 0.35mg 0%
Methionine 0.007mg 0.064mg 0%
Phenylalanine 0.017mg 0.31mg 0%
Valine 0.022mg 0.316mg 0%
Histidine 0.019mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +13.8%
Contains more ProteinProtein +754.2%
Contains more FatsFats +677.8%
Contains more CarbsCarbs +48%
Contains more OtherOther +216.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +940%
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.