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  6. Jícama raw vs. Lettuce

Jícama raw vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between jícama raw and lettuce?

  • Jícama raw is richer in fiber and vitamin C, yet lettuce is richer in vitamin A, vitamin K, manganese, and folate.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Jícama raw has 4 times more fiber than lettuce. Jícama raw has 4.9g of fiber, while lettuce has 1.3g.
  • Jícama raw has a lower glycemic index than lettuce.

We used Yambean (jicama), raw and Lettuce, green leaf, raw types in this comparison.

Infographic

Jícama raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more CopperCopper +65.5%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +43.3%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +316.7%
~equal in Magnesium ~13mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +119.6%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +175.9%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +42000%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.134mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Jícama raw Lettuce DV% diff.
Vitamin K 0.3µg 126.3µg 105%
Vitamin A 1µg 370µg 41%
Fiber 4.9g 1.3g 14%
Vitamin C 20.2mg 9.2mg 12%
Manganese 0.06mg 0.25mg 8%
Folate 12µg 38µg 7%
Vitamin B2 0.029mg 0.08mg 4%
Vitamin B1 0.02mg 0.07mg 4%
Vitamin B6 0.042mg 0.09mg 4%
Iron 0.6mg 0.86mg 3%
Vitamin E 0.46mg 0.22mg 2%
Calcium 12mg 36mg 2%
Copper 0.048mg 0.029mg 2%
Phosphorus 18mg 29mg 2%
Carbs 8.82g 2.87g 2%
Protein 0.72g 1.36g 1%
Vitamin B3 0.2mg 0.375mg 1%
Calories 38kcal 15kcal 1%
Sodium 4mg 28mg 1%
Potassium 150mg 194mg 1%
Fructose 0.43g 1%
Fats 0.09g 0.15g 0%
Net carbs 3.92g 1.57g N/A
Magnesium 12mg 13mg 0%
Sugar 1.8g 0.78g N/A
Zinc 0.16mg 0.18mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.135mg 0.134mg 0%
Choline 13.6mg 13.6mg 0%
Saturated fat 0.021g 0.02g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.043g 0.082g 0%
Tryptophan 0.009mg 0%
Threonine 0.018mg 0.059mg 0%
Isoleucine 0.016mg 0.084mg 0%
Leucine 0.025mg 0.079mg 0%
Lysine 0.026mg 0.084mg 0%
Methionine 0.007mg 0.016mg 0%
Phenylalanine 0.017mg 0.055mg 0%
Valine 0.022mg 0.07mg 0%
Histidine 0.019mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more CarbsCarbs +207.3%
Contains more ProteinProtein +88.9%
Contains more FatsFats +66.7%
Contains more OtherOther +113.3%
~equal in Water ~94.98g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +90.7%
~equal in Saturated fat ~0.02g

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.