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  6. Jícama raw vs. Canola oil

Jícama raw vs. Canola oil — In-Depth Nutrition Comparison

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A recap on differences between jícama raw and canola oil

  • Jícama raw has more vitamin C, fiber, iron, and copper; however, canola oil is higher in vitamin E and vitamin K.
  • Canola oil covers your daily vitamin E needs 113% more than jícama raw.
  • Jícama raw has less saturated fat.
  • The glycemic index of jícama raw is higher.

Food varieties used in this article are Yambean (jicama), raw and Oil, canola.

Infographic

Jícama raw vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6700%
Contains more Vitamin EVitamin E +3695.7%
Contains more Vitamin KVitamin K +23666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Canola oil DV% diff.
Polyunsaturated fat 0.043g 28.142g 187%
Monounsaturated fat 0.005g 63.276g 158%
Fats 0.09g 100g 154%
Vitamin E 0.46mg 17.46mg 113%
Vitamin K 0.3µg 71.3µg 59%
Calories 38kcal 884kcal 42%
Saturated fat 0.021g 7.365g 33%
Vitamin C 20.2mg 0mg 22%
Fiber 4.9g 0g 20%
Iron 0.6mg 0mg 8%
Copper 0.048mg 0mg 5%
Potassium 150mg 0mg 4%
Magnesium 12mg 0mg 3%
Vitamin B5 0.135mg 0mg 3%
Phosphorus 18mg 0mg 3%
Folate 12µg 0µg 3%
Carbs 8.82g 0g 3%
Manganese 0.06mg 0mg 3%
Vitamin B6 0.042mg 0mg 3%
Choline 13.6mg 0.2mg 2%
Vitamin B2 0.029mg 0mg 2%
Vitamin B1 0.02mg 0mg 2%
Protein 0.72g 0g 1%
Zinc 0.16mg 0mg 1%
Selenium 0.7µg 0µg 1%
Vitamin B3 0.2mg 0mg 1%
Calcium 12mg 0mg 1%
Net carbs 3.92g 0g N/A
Sugar 1.8g 0g N/A
Sodium 4mg 0mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.395g N/A
Threonine 0.018mg 0%
Isoleucine 0.016mg 0%
Leucine 0.025mg 0%
Lysine 0.026mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.017mg 0%
Valine 0.022mg 0%
Histidine 0.019mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +111011.1%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +1265420%
Contains more Poly. FatPolyunsaturated fat +65346.5%

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.