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  6. Jícama raw vs. Orange

Jícama raw vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between jícama raw and oranges

  • Jícama raw has more fiber and iron, while oranges have more vitamin C and vitamin B1.
  • Oranges cover your daily need for vitamin C, 37% more than jícama raw.
  • Jícama raw contains 6 times more iron than oranges. While jícama raw contains 0.6mg of iron, oranges contain only 0.1mg.
  • The amount of sugar 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 oranges is 45.

These are the specific foods used in this comparison Yambean (jicama), raw and Oranges, raw, all commercial varieties.

Infographic

Jícama raw vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +500%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +20.7%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg

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%
Orange
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.9%
Contains more Vitamin CVitamin C +163.4%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Orange DV% diff.
Vitamin C 20.2mg 53.2mg 37%
Fiber 4.9g 2.4g 10%
Vitamin B1 0.02mg 0.087mg 6%
Iron 0.6mg 0.1mg 6%
Folate 12µg 30µg 5%
Calcium 12mg 40mg 3%
Manganese 0.06mg 0.025mg 2%
Vitamin B5 0.135mg 0.25mg 2%
Vitamin E 0.46mg 0.18mg 2%
Carbs 8.82g 11.75g 1%
Vitamin B6 0.042mg 0.06mg 1%
Potassium 150mg 181mg 1%
Choline 13.6mg 8.4mg 1%
Vitamin B3 0.2mg 0.282mg 1%
Zinc 0.16mg 0.07mg 1%
Phosphorus 18mg 14mg 1%
Vitamin B2 0.029mg 0.04mg 1%
Vitamin A 1µg 11µg 1%
Calories 38kcal 47kcal 0%
Protein 0.72g 0.94g 0%
Fats 0.09g 0.12g 0%
Net carbs 3.92g 9.35g N/A
Magnesium 12mg 10mg 0%
Sugar 1.8g 9.35g N/A
Copper 0.048mg 0.045mg 0%
Sodium 4mg 0mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.021g 0.015g 0%
Monounsaturated fat 0.005g 0.023g 0%
Polyunsaturated fat 0.043g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.018mg 0.015mg 0%
Isoleucine 0.016mg 0.025mg 0%
Leucine 0.025mg 0.023mg 0%
Lysine 0.026mg 0.047mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.017mg 0.031mg 0%
Valine 0.022mg 0.04mg 0%
Histidine 0.019mg 0.018mg 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
Orange
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +46.7%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +72%
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +360%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.