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  6. Jícama raw vs. Dried fruit

Jícama raw vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between jícama raw and dried fruit

  • Jícama raw has more vitamin C; however, dried fruit is higher in vitamin A, copper, potassium, vitamin E, iron, vitamin B3, fiber, vitamin B6, and vitamin B5.
  • Dried fruit covers your daily vitamin A needs 72% more than jícama raw.
  • Dried fruit contains 20 times less vitamin C than jícama raw. Jícama raw contains 20.2mg of vitamin C, while dried fruit contains 1mg.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Yambean (jicama), raw and Apricots, dried, sulfured, uncooked.

Infographic

Jícama raw vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +674.7%
Contains more IronIron +343.3%
Contains more CopperCopper +614.6%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +291.7%
Contains more SeleniumSelenium +214.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +841.3%
Contains more Vitamin B2Vitamin B2 +155.2%
Contains more Vitamin B3Vitamin B3 +1194.5%
Contains more Vitamin B5Vitamin B5 +282.2%
Contains more Vitamin B6Vitamin B6 +240.5%
Contains more Vitamin KVitamin K +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Jícama raw Dried fruit DV% diff.
Copper 0.048mg 0.343mg 33%
Potassium 150mg 1162mg 30%
Vitamin E 0.46mg 4.33mg 26%
Iron 0.6mg 2.66mg 26%
Vitamin C 20.2mg 1mg 21%
Vitamin A 1µg 180µg 20%
Carbs 8.82g 62.64g 18%
Fructose 12.47g 16%
Vitamin B3 0.2mg 2.589mg 15%
Fiber 4.9g 7.3g 10%
Calories 38kcal 241kcal 10%
Vitamin B6 0.042mg 0.143mg 8%
Phosphorus 18mg 71mg 8%
Manganese 0.06mg 0.235mg 8%
Vitamin B5 0.135mg 0.516mg 8%
Magnesium 12mg 32mg 5%
Protein 0.72g 3.39g 5%
Calcium 12mg 55mg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin B2 0.029mg 0.074mg 3%
Vitamin K 0.3µg 3.1µg 2%
Zinc 0.16mg 0.39mg 2%
Folate 12µg 10µg 1%
Fats 0.09g 0.51g 1%
Net carbs 3.92g 55.34g N/A
Sugar 1.8g 53.44g N/A
Starch 0.35g 0%
Sodium 4mg 10mg 0%
Vitamin B1 0.02mg 0.015mg 0%
Choline 13.6mg 13.9mg 0%
Saturated fat 0.021g 0.017g 0%
Monounsaturated fat 0.005g 0.074g 0%
Polyunsaturated fat 0.043g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.018mg 0.073mg 0%
Isoleucine 0.016mg 0.063mg 0%
Leucine 0.025mg 0.105mg 0%
Lysine 0.026mg 0.083mg 0%
Methionine 0.007mg 0.015mg 0%
Phenylalanine 0.017mg 0.062mg 0%
Valine 0.022mg 0.078mg 0%
Histidine 0.019mg 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +191.6%
Contains more ProteinProtein +370.8%
Contains more FatsFats +466.7%
Contains more CarbsCarbs +610.2%
Contains more OtherOther +756.7%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +1380%
Contains more Poly. FatPolyunsaturated fat +72.1%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.