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Jícama raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between jícama raw and beef tenderloin

  • Jícama raw has more vitamin C and fiber; however, beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Jícama raw is lower in saturated fat.
  • Jícama raw has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Yambean (jicama), raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Jícama raw vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +328.6%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +120.7%
Contains more IronIron +418.3%
Contains more CopperCopper +156.3%
Contains more ZincZinc +2418.8%
Contains more PhosphorusPhosphorus +1027.8%
Contains more SeleniumSelenium +3171.4%

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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +796.6%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +495.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +569.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Jícama raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 0.72g 23.9g 46%
Saturated fat 0.021g 9.72g 44%
Selenium 0.7µg 22.9µg 40%
Fats 0.09g 24.6g 38%
Zinc 0.16mg 4.03mg 35%
Iron 0.6mg 3.11mg 31%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.005g 10.27g 26%
Phosphorus 18mg 203mg 26%
Vitamin C 20.2mg 0mg 22%
Fiber 4.9g 0g 20%
Vitamin B3 0.2mg 3mg 18%
Vitamin B2 0.029mg 0.26mg 18%
Vitamin B6 0.042mg 0.25mg 16%
Choline 13.6mg 91mg 14%
Calories 38kcal 324kcal 14%
Copper 0.048mg 0.123mg 8%
Polyunsaturated fat 0.043g 1g 6%
Vitamin B1 0.02mg 0.09mg 6%
Potassium 150mg 331mg 5%
Carbs 8.82g 0g 3%
Vitamin E 0.46mg 3%
Magnesium 12mg 22mg 2%
Manganese 0.06mg 0.014mg 2%
Vitamin B5 0.135mg 0.25mg 2%
Sodium 4mg 57mg 2%
Folate 12µg 8µg 1%
Net carbs 3.92g 0g N/A
Calcium 12mg 9mg 0%
Sugar 1.8g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.268mg 0%
Threonine 0.018mg 1.044mg 0%
Isoleucine 0.016mg 1.075mg 0%
Leucine 0.025mg 1.889mg 0%
Lysine 0.026mg 1.989mg 0%
Methionine 0.007mg 0.612mg 0%
Phenylalanine 0.017mg 0.933mg 0%
Valine 0.022mg 1.163mg 0%
Histidine 0.019mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +86.2%
Contains more ProteinProtein +3219.4%
Contains more FatsFats +27233.3%
Contains more OtherOther +943.3%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +205300%
Contains more Poly. FatPolyunsaturated fat +2225.6%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.