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  6. Jícama raw vs. Beetroot

Jícama raw vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between jícama raw and beetroot

  • Jícama raw has more vitamin C and fiber, while beetroot has more folate, manganese, and potassium.
  • Beetroot covers your daily need for folate, 24% more than jícama raw.
  • Jícama raw contains 4 times more vitamin C than beetroot. While jícama raw contains 20.2mg of vitamin C, beetroot contains only 4.9mg.
  • The amount of sugar in jícama raw is lower.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Yambean (jicama), raw and Beets, raw.

Infographic

Jícama raw vs Beetroot 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% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +33.3%
Contains more CopperCopper +56.3%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +448.3%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +312.2%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +126.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more FolateFolate +808.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Beetroot DV% diff.
Folate 12µg 109µg 24%
Vitamin C 20.2mg 4.9mg 17%
Manganese 0.06mg 0.329mg 12%
Fiber 4.9g 2.8g 8%
Potassium 150mg 325mg 5%
Vitamin E 0.46mg 0.04mg 3%
Sodium 4mg 78mg 3%
Phosphorus 18mg 40mg 3%
Copper 0.048mg 0.075mg 3%
Iron 0.6mg 0.8mg 3%
Magnesium 12mg 23mg 3%
Zinc 0.16mg 0.35mg 2%
Vitamin B6 0.042mg 0.067mg 2%
Protein 0.72g 1.61g 2%
Vitamin B2 0.029mg 0.04mg 1%
Vitamin B3 0.2mg 0.334mg 1%
Choline 13.6mg 6mg 1%
Vitamin B1 0.02mg 0.031mg 1%
Calories 38kcal 43kcal 0%
Fats 0.09g 0.17g 0%
Carbs 8.82g 9.56g 0%
Net carbs 3.92g 6.76g N/A
Calcium 12mg 16mg 0%
Sugar 1.8g 6.76g N/A
Vitamin A 1µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.135mg 0.155mg 0%
Vitamin K 0.3µg 0.2µg 0%
Saturated fat 0.021g 0.027g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.043g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.018mg 0.047mg 0%
Isoleucine 0.016mg 0.048mg 0%
Leucine 0.025mg 0.068mg 0%
Lysine 0.026mg 0.058mg 0%
Methionine 0.007mg 0.018mg 0%
Phenylalanine 0.017mg 0.046mg 0%
Valine 0.022mg 0.056mg 0%
Histidine 0.019mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +123.6%
Contains more FatsFats +88.9%
Contains more OtherOther +260%
~equal in Carbs ~9.56g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +39.5%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.