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  6. Jícama raw vs. Buckwheat

Jícama raw vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between jícama raw and buckwheat

  • Jícama raw has more vitamin C and fiber, while buckwheat has more manganese, copper, magnesium, and phosphorus.
  • Jícama raw covers your daily need for vitamin C, 22% more than buckwheat.
  • Jícama raw contains 2 times more fiber than buckwheat. While jícama raw contains 4.9g of fiber, buckwheat contains only 2.7g.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Yambean (jicama), raw and Buckwheat groats, roasted, cooked.

Infographic

Jícama raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +70.5%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +33.3%
Contains more CopperCopper +204.2%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +288.9%
Contains more ManganeseManganese +571.7%
Contains more SeleniumSelenium +214.3%
~equal in Sodium ~4mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +370%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +16.7%
Contains more CholineCholine +47.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Buckwheat DV% diff.
Vitamin C 20.2mg 0mg 22%
Manganese 0.06mg 0.403mg 15%
Copper 0.048mg 0.146mg 11%
Magnesium 12mg 51mg 9%
Fiber 4.9g 2.7g 9%
Phosphorus 18mg 70mg 7%
Vitamin B3 0.2mg 0.94mg 5%
Protein 0.72g 3.38g 5%
Vitamin B5 0.135mg 0.359mg 4%
Carbs 8.82g 19.94g 4%
Zinc 0.16mg 0.61mg 4%
Calories 38kcal 92kcal 3%
Vitamin B6 0.042mg 0.077mg 3%
Iron 0.6mg 0.8mg 3%
Selenium 0.7µg 2.2µg 3%
Vitamin E 0.46mg 0.09mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Potassium 150mg 88mg 2%
Polyunsaturated fat 0.043g 0.188g 1%
Vitamin B2 0.029mg 0.039mg 1%
Calcium 12mg 7mg 1%
Fats 0.09g 0.62g 1%
Vitamin K 0.3µg 1.9µg 1%
Folate 12µg 14µg 1%
Choline 13.6mg 20.1mg 1%
Saturated fat 0.021g 0.134g 1%
Net carbs 3.92g 17.24g N/A
Sugar 1.8g 0.9g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.005g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.018mg 0.129mg 0%
Isoleucine 0.016mg 0.127mg 0%
Leucine 0.025mg 0.212mg 0%
Lysine 0.026mg 0.172mg 0%
Methionine 0.007mg 0.044mg 0%
Phenylalanine 0.017mg 0.133mg 0%
Valine 0.022mg 0.173mg 0%
Histidine 0.019mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +19.1%
Contains more ProteinProtein +369.4%
Contains more FatsFats +588.9%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +43.3%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +3660%
Contains more Poly. FatPolyunsaturated fat +337.2%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.