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  6. Jícama raw vs. Heart of palm

Jícama raw vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on the differences between jícama raw and heart of palm

  • Jícama raw has more fiber and vitamin C; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Heart of palm covers your daily copper needs 66% more than jícama raw.
  • Heart of palm contains 3 times less fiber than jícama raw. Jícama raw contains 4.9g of fiber, while heart of palm contains 1.5g.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Yambean (jicama), raw and Hearts of palm, raw.

Infographic

Jícama raw vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1104%
Contains more IronIron +181.7%
Contains more CopperCopper +1241.7%
Contains more ZincZinc +2231.3%
Contains more PhosphorusPhosphorus +677.8%
~equal in Selenium ~0.7µg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +152.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +520.7%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B6Vitamin B6 +1828.6%
Contains more FolateFolate +100%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Heart of palm DV% diff.
Copper 0.048mg 0.644mg 66%
Vitamin B6 0.042mg 0.81mg 59%
Potassium 150mg 1806mg 49%
Zinc 0.16mg 3.73mg 32%
Phosphorus 18mg 140mg 17%
Vitamin C 20.2mg 8mg 14%
Iron 0.6mg 1.69mg 14%
Fiber 4.9g 1.5g 14%
Vitamin B2 0.029mg 0.18mg 12%
Carbs 8.82g 25.61g 6%
Vitamin B3 0.2mg 0.9mg 4%
Protein 0.72g 2.7g 4%
Calories 38kcal 115kcal 4%
Folate 12µg 24µg 3%
Manganese 0.06mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin B5 0.135mg 3%
Choline 13.6mg 0mg 2%
Calcium 12mg 18mg 1%
Fats 0.09g 0.2g 0%
Net carbs 3.92g 24.11g N/A
Magnesium 12mg 10mg 0%
Sugar 1.8g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 3µg 0%
Vitamin E 0.46mg 0.5mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.021g 0.046g 0%
Monounsaturated fat 0.005g 0.005g 0%
Polyunsaturated fat 0.043g 0.089g 0%
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%

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +29.6%
Contains more ProteinProtein +275%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +190.4%
Contains more OtherOther +563.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +107%
~equal in Monounsaturated fat ~0.005g

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.