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  6. Jícama raw vs. Rapini

Jícama raw vs. Rapini — In-Depth Nutrition Comparison

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How are jícama raw and rapini different?

  • Jícama raw is higher in fiber; however, rapini is richer in vitamin K, vitamin A, iron, folate, manganese, vitamin B1, vitamin B6, calcium, and phosphorus.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Jícama raw contains 2 times more fiber than rapini. While jícama raw contains 4.9g of fiber, rapini contains only 2.7g.
  • Jícama raw has a lower glycemic index (17) than rapini (32).

Yambean (jicama), raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Jícama raw vs Rapini 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%
Rapini
Rapini
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -87.9%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +256.7%
Contains more ZincZinc +381.3%
Contains more PhosphorusPhosphorus +305.6%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +42.9%

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%
Rapini
Rapini
10
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% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +252.2%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +344.8%
Contains more Vitamin B3Vitamin B3 +510.5%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +591.7%
Contains more CholineCholine +34.6%
~equal in Vitamin C ~20.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Rapini DV% diff.
Vitamin K 0.3µg 224µg 186%
Iron 0.6mg 2.14mg 19%
Folate 12µg 83µg 18%
Manganese 0.06mg 0.395mg 15%
Vitamin A 1µg 131µg 14%
Vitamin B1 0.02mg 0.162mg 12%
Vitamin B6 0.042mg 0.171mg 10%
Calcium 12mg 108mg 10%
Fiber 4.9g 2.7g 9%
Phosphorus 18mg 73mg 8%
Vitamin E 0.46mg 1.62mg 8%
Vitamin B2 0.029mg 0.129mg 8%
Zinc 0.16mg 0.77mg 6%
Vitamin B3 0.2mg 1.221mg 6%
Protein 0.72g 3.17g 5%
Vitamin B5 0.135mg 0.322mg 4%
Magnesium 12mg 22mg 2%
Carbs 8.82g 2.85g 2%
Choline 13.6mg 18.3mg 1%
Polyunsaturated fat 0.043g 0.13g 1%
Calories 38kcal 22kcal 1%
Selenium 0.7µg 1µg 1%
Sodium 4mg 33mg 1%
Copper 0.048mg 0.042mg 1%
Potassium 150mg 196mg 1%
Fats 0.09g 0.49g 1%
Vitamin C 20.2mg 20.2mg 0%
Net carbs 3.92g 0.15g N/A
Sugar 1.8g 0.38g N/A
Saturated fat 0.021g 0.05g 0%
Monounsaturated fat 0.005g 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.018mg 0.106mg 0%
Isoleucine 0.016mg 0.104mg 0%
Leucine 0.025mg 0.17mg 0%
Lysine 0.026mg 0.198mg 0%
Methionine 0.007mg 0.048mg 0%
Phenylalanine 0.017mg 0.128mg 0%
Valine 0.022mg 0.153mg 0%
Histidine 0.019mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +209.5%
Contains more ProteinProtein +340.3%
Contains more FatsFats +444.4%
Contains more OtherOther +213.3%
~equal in Water ~92.55g

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
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +202.3%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.