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  6. Jícama raw vs. Graham cracker

Jícama raw vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between jícama raw and graham cracker?

  • Jícama raw is richer in vitamin C, yet graham cracker is richer in manganese, iron, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, and copper.
  • Graham cracker's daily need coverage for manganese is 42% higher.
  • Jícama raw contains less sodium.
  • Jícama raw has a lower glycemic index than graham cracker.

We used Yambean (jicama), raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Jícama raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +530%
Contains more CopperCopper +254.2%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +927.8%
Contains more ManganeseManganese +1598.3%
Contains more SeleniumSelenium +800%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +130.5%
Contains more Vitamin EVitamin E +228.3%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +993.1%
Contains more Vitamin B3Vitamin B3 +2119.5%
Contains more Vitamin B5Vitamin B5 +211.1%
Contains more Vitamin B6Vitamin B6 +271.4%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +658.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2556.9%
Contains more ProteinProtein +829.2%
Contains more FatsFats +11677.8%
Contains more CarbsCarbs +780.5%
Contains more OtherOther +453.3%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +50080%
Contains more Poly. FatPolyunsaturated fat +12430.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama raw Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama raw Graham cracker DV% diff.
Manganese 0.06mg 1.019mg 42%
Iron 0.6mg 3.78mg 40%
Polyunsaturated fat 0.043g 5.388g 36%
Vitamin B3 0.2mg 4.439mg 26%
Phosphorus 18mg 185mg 24%
Carbs 8.82g 77.66g 23%
Vitamin C 20.2mg 0mg 22%
Vitamin B2 0.029mg 0.317mg 22%
Folate 12µg 91µg 20%
Vitamin B1 0.02mg 0.265mg 20%
Sodium 4mg 459mg 20%
Calories 38kcal 430kcal 20%
Starch 46.56g 19%
Fats 0.09g 10.6g 16%
Copper 0.048mg 0.17mg 14%
Protein 0.72g 6.69g 12%
Vitamin K 0.3µg 14.3µg 12%
Selenium 0.7µg 6.3µg 10%
Vitamin B6 0.042mg 0.156mg 9%
Zinc 0.16mg 0.96mg 7%
Vitamin E 0.46mg 1.51mg 7%
Calcium 12mg 77mg 7%
Magnesium 12mg 40mg 7%
Saturated fat 0.021g 1.633g 7%
Fiber 4.9g 3.4g 6%
Monounsaturated fat 0.005g 2.509g 6%
Vitamin B5 0.135mg 0.42mg 6%
Fructose 0.99g 1%
Choline 13.6mg 5.9mg 1%
Potassium 150mg 170mg 1%
Net carbs 3.92g 74.26g N/A
Sugar 1.8g 24.85g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Jícama raw
32%
Graham cracker
Minerals Daily Need Coverage Score
9%
Jícama raw
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 23.05g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 1.612g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.