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  6. Jícama raw vs. Molasses

Jícama raw vs. Molasses — In-Depth Nutrition Comparison

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What are the differences between jícama raw and molasses?

  • Jícama raw is higher in vitamin C and fiber, yet molasses are higher in manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium.
  • Molasses' daily need coverage for manganese is 64% more.

We used Yambean (jicama), raw and Molasses types in this article.

Infographic

Jícama raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains less SodiumSodium -89.2%
Contains more MagnesiumMagnesium +1916.7%
Contains more CalciumCalcium +1608.3%
Contains more PotassiumPotassium +876%
Contains more IronIron +686.7%
Contains more CopperCopper +914.6%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +72.2%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +2442.9%

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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B3Vitamin B3 +365%
Contains more Vitamin B5Vitamin B5 +495.6%
Contains more Vitamin B6Vitamin B6 +1495.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

All nutrients comparison - raw data values

Nutrient Jícama raw Molasses DV% diff.
Manganese 0.06mg 1.53mg 64%
Magnesium 12mg 242mg 55%
Iron 0.6mg 4.72mg 52%
Copper 0.048mg 0.487mg 49%
Vitamin B6 0.042mg 0.67mg 48%
Potassium 150mg 1464mg 39%
Selenium 0.7µg 17.8µg 31%
Vitamin C 20.2mg 0mg 22%
Carbs 8.82g 74.73g 22%
Fiber 4.9g 0g 20%
Calcium 12mg 205mg 19%
Fructose 12.79g 16%
Vitamin B5 0.135mg 0.804mg 13%
Calories 38kcal 290kcal 13%
Vitamin B3 0.2mg 0.93mg 5%
Folate 12µg 0µg 3%
Vitamin E 0.46mg 0mg 3%
Phosphorus 18mg 31mg 2%
Vitamin B2 0.029mg 0.002mg 2%
Vitamin B1 0.02mg 0.041mg 2%
Protein 0.72g 0g 1%
Zinc 0.16mg 0.29mg 1%
Sodium 4mg 37mg 1%
Fats 0.09g 0.1g 0%
Net carbs 3.92g 74.73g N/A
Sugar 1.8g 74.72g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0µg 0%
Choline 13.6mg 13.3mg 0%
Saturated fat 0.021g 0.018g 0%
Monounsaturated fat 0.005g 0.032g 0%
Polyunsaturated fat 0.043g 0.05g 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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more WaterWater +311.8%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +747.3%
Contains more OtherOther +1000%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +16.3%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.