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  6. Jícama raw vs. Filo

Jícama raw vs. Filo — In-Depth Nutrition Comparison

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Differences between jícama raw and filo

  • Jícama raw has more vitamin C and fiber, while filo has more vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, and manganese.
  • Filo's daily need coverage for vitamin B1 is 43% higher.
  • The amount of sodium in jícama raw is lower.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of filo is 38.

The food types used in this comparison are Yambean (jicama), raw and Phyllo dough.

Infographic

Jícama raw vs Filo 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%
Filo
Filo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more PotassiumPotassium +102.7%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +435%
Contains more CopperCopper +110.4%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +316.7%
Contains more ManganeseManganese +693.3%
Contains more SeleniumSelenium +3228.6%
~equal in Calcium ~11mg

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%
Filo
Filo
6
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B6Vitamin B6 +40%
Contains more CholineCholine +97.1%
Contains more Vitamin B1Vitamin B1 +2605%
Contains more Vitamin B2Vitamin B2 +1075.9%
Contains more Vitamin B3Vitamin B3 +1936.5%
Contains more Vitamin B5Vitamin B5 +123.7%
Contains more Vitamin KVitamin K +733.3%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Filo DV% diff.
Vitamin B1 0.02mg 0.541mg 43%
Selenium 0.7µg 23.3µg 41%
Iron 0.6mg 3.21mg 33%
Vitamin B3 0.2mg 4.073mg 24%
Vitamin B2 0.029mg 0.341mg 24%
Vitamin C 20.2mg 0mg 22%
Sodium 4mg 483mg 21%
Folate 12µg 88µg 19%
Manganese 0.06mg 0.476mg 18%
Carbs 8.82g 52.6g 15%
Protein 0.72g 7.1g 13%
Calories 38kcal 299kcal 13%
Fiber 4.9g 1.9g 12%
Fats 0.09g 6g 9%
Phosphorus 18mg 75mg 8%
Monounsaturated fat 0.005g 3.149g 8%
Saturated fat 0.021g 1.47g 7%
Polyunsaturated fat 0.043g 0.923g 6%
Copper 0.048mg 0.101mg 6%
Vitamin E 0.46mg 0.08mg 3%
Vitamin B5 0.135mg 0.302mg 3%
Zinc 0.16mg 0.49mg 3%
Vitamin K 0.3µg 2.5µg 2%
Potassium 150mg 74mg 2%
Vitamin B6 0.042mg 0.03mg 1%
Magnesium 12mg 15mg 1%
Choline 13.6mg 6.9mg 1%
Net carbs 3.92g 50.7g N/A
Calcium 12mg 11mg 0%
Sugar 1.8g 0.18g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.088mg 0%
Threonine 0.018mg 0.194mg 0%
Isoleucine 0.016mg 0.246mg 0%
Leucine 0.025mg 0.49mg 0%
Lysine 0.026mg 0.158mg 0%
Methionine 0.007mg 0.126mg 0%
Phenylalanine 0.017mg 0.359mg 0%
Valine 0.022mg 0.286mg 0%
Histidine 0.019mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +176.3%
Contains more ProteinProtein +886.1%
Contains more FatsFats +6566.7%
Contains more CarbsCarbs +496.4%
Contains more OtherOther +466.7%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +62880%
Contains more Poly. FatPolyunsaturated fat +2046.5%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.