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  6. Jícama raw vs. Porridge

Jícama raw vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between jícama raw and porridge?

  • Jícama raw is richer in vitamin C and fiber, yet porridge is richer in iron and calcium.
  • Porridge's daily need coverage for iron is 39% higher.
  • Porridge contains less sugar.
  • Jícama raw has a lower glycemic index than porridge.

We used Yambean (jicama), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Jícama raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +837.5%
Contains more CopperCopper +20%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +625%
Contains more IronIron +523.3%
Contains more SeleniumSelenium +300%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Jícama raw Porridge DV% diff.
Iron 0.6mg 3.74mg 39%
Vitamin C 20.2mg 0mg 22%
Fiber 4.9g 0.5g 18%
Calcium 12mg 87mg 8%
Potassium 150mg 16mg 4%
Selenium 0.7µg 2.8µg 4%
Vitamin B1 0.02mg 0.055mg 3%
Vitamin E 0.46mg 0.02mg 3%
Manganese 0.06mg 0mg 3%
Choline 13.6mg 2%
Vitamin B6 0.042mg 0.013mg 2%
Magnesium 12mg 5mg 2%
Vitamin B3 0.2mg 0.52mg 2%
Vitamin B5 0.135mg 0.071mg 1%
Protein 0.72g 1.44g 1%
Calories 38kcal 50kcal 1%
Copper 0.048mg 0.04mg 1%
Carbs 8.82g 10.52g 1%
Fats 0.09g 0.21g 0%
Net carbs 3.92g 10.02g N/A
Sugar 1.8g 0.03g N/A
Zinc 0.16mg 0.13mg 0%
Phosphorus 18mg 15mg 0%
Sodium 4mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.029mg 0.025mg 0%
Vitamin K 0.3µg 0.1µg 0%
Folate 12µg 12µg 0%
Saturated fat 0.021g 0.033g 0%
Monounsaturated fat 0.005g 0.028g 0%
Polyunsaturated fat 0.043g 0.114g 0%
Tryptophan 0.02mg 0%
Threonine 0.018mg 0.045mg 0%
Isoleucine 0.016mg 0.063mg 0%
Leucine 0.025mg 0.11mg 0%
Lysine 0.026mg 0.037mg 0%
Methionine 0.007mg 0.027mg 0%
Phenylalanine 0.017mg 0.078mg 0%
Valine 0.022mg 0.07mg 0%
Histidine 0.019mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +36.4%
Contains more ProteinProtein +100%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +19.3%
~equal in Water ~87.61g

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% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +165.1%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.