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  6. Jícama raw vs. Dates

Jícama raw vs. Dates — In-Depth Nutrition Comparison

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Significant differences between jícama raw and dates

  • Jícama raw has more vitamin C; however, dates are richer in copper, potassium, fiber, vitamin B6, vitamin B5, manganese, magnesium, vitamin B3, and phosphorus.
  • Jícama raw covers your daily vitamin C needs 22% more than dates.
  • Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of jícama raw is 17.

Specific food types used in this comparison are Yambean (jicama), raw and Dates, deglet noor.

Infographic

Jícama raw vs Dates 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%
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +337.3%
Contains more IronIron +70%
Contains more CopperCopper +329.2%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +244.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +328.6%

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%
Dates
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +4950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +820%
Contains more CholineCholine +115.9%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +127.6%
Contains more Vitamin B3Vitamin B3 +537%
Contains more Vitamin B5Vitamin B5 +336.3%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Dates DV% diff.
Fructose 19.56g 24%
Vitamin C 20.2mg 0.4mg 22%
Carbs 8.82g 75.03g 22%
Copper 0.048mg 0.206mg 18%
Potassium 150mg 656mg 15%
Fiber 4.9g 8g 12%
Calories 38kcal 282kcal 12%
Vitamin B6 0.042mg 0.165mg 9%
Manganese 0.06mg 0.262mg 9%
Vitamin B5 0.135mg 0.589mg 9%
Magnesium 12mg 43mg 7%
Vitamin B3 0.2mg 1.274mg 7%
Phosphorus 18mg 62mg 6%
Iron 0.6mg 1.02mg 5%
Selenium 0.7µg 3µg 4%
Vitamin B2 0.029mg 0.066mg 3%
Protein 0.72g 2.45g 3%
Calcium 12mg 39mg 3%
Vitamin E 0.46mg 0.05mg 3%
Vitamin B1 0.02mg 0.052mg 3%
Folate 12µg 19µg 2%
Vitamin K 0.3µg 2.7µg 2%
Zinc 0.16mg 0.29mg 1%
Choline 13.6mg 6.3mg 1%
Fats 0.09g 0.39g 0%
Net carbs 3.92g 67.03g N/A
Sugar 1.8g 63.35g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.021g 0.032g 0%
Monounsaturated fat 0.005g 0.036g 0%
Polyunsaturated fat 0.043g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.018mg 0.043mg 0%
Isoleucine 0.016mg 0.049mg 0%
Leucine 0.025mg 0.084mg 0%
Lysine 0.026mg 0.066mg 0%
Methionine 0.007mg 0.022mg 0%
Phenylalanine 0.017mg 0.05mg 0%
Valine 0.022mg 0.071mg 0%
Histidine 0.019mg 0.032mg 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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +338.7%
Contains more ProteinProtein +240.3%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +750.7%
Contains more OtherOther +433.3%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -34.4%
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains more Mono. FatMonounsaturated fat +620%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.