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  6. Jícama raw vs. Pomegranate

Jícama raw vs. Pomegranate — In-Depth Nutrition Comparison

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How are jícama raw and pomegranate different?

  • Jícama raw is higher in vitamin C; however, pomegranate is richer in vitamin K, copper, and folate.
  • Daily need coverage for vitamin K for pomegranate is 13% higher.
  • Jícama raw contains 2 times more vitamin C than pomegranate. While jícama raw contains 20.2mg of vitamin C, pomegranate contains only 10.2mg.
  • Jícama raw has less sugar.

Yambean (jicama), raw and Pomegranates, raw are the varieties used in this article.

Infographic

Jícama raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +20%
Contains more IronIron +100%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +57.3%
Contains more CopperCopper +229.2%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +98.3%
~equal in Magnesium ~12mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +78.9%
Contains more Vitamin EVitamin E +30.4%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +179.3%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +5366.7%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Pomegranate DV% diff.
Vitamin K 0.3µg 16.4µg 13%
Copper 0.048mg 0.158mg 12%
Vitamin C 20.2mg 10.2mg 11%
Folate 12µg 38µg 7%
Vitamin B5 0.135mg 0.377mg 5%
Iron 0.6mg 0.3mg 4%
Vitamin B1 0.02mg 0.067mg 4%
Fiber 4.9g 4g 4%
Manganese 0.06mg 0.119mg 3%
Vitamin B6 0.042mg 0.075mg 3%
Carbs 8.82g 18.7g 3%
Potassium 150mg 236mg 3%
Phosphorus 18mg 36mg 3%
Vitamin B2 0.029mg 0.053mg 2%
Protein 0.72g 1.67g 2%
Calories 38kcal 83kcal 2%
Zinc 0.16mg 0.35mg 2%
Fats 0.09g 1.17g 2%
Vitamin E 0.46mg 0.6mg 1%
Choline 13.6mg 7.6mg 1%
Vitamin B3 0.2mg 0.293mg 1%
Net carbs 3.92g 14.7g N/A
Magnesium 12mg 12mg 0%
Calcium 12mg 10mg 0%
Sugar 1.8g 13.67g N/A
Sodium 4mg 3mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.021g 0.12g 0%
Monounsaturated fat 0.005g 0.093g 0%
Polyunsaturated fat 0.043g 0.079g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +15.6%
Contains more ProteinProtein +131.9%
Contains more FatsFats +1200%
Contains more CarbsCarbs +112%
Contains more OtherOther +76.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +1760%
Contains more Poly. FatPolyunsaturated fat +83.7%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.