Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Jícama raw
  5. Compare
  6. Jícama raw vs. Quinoa

Jícama raw vs. Quinoa — In-Depth Nutrition Comparison

Compare

Significant differences between Jícama raw and Quinoa

  • Jícama raw has more Vitamin C, and Fiber, however, Quinoa is richer in Manganese, Phosphorus, Copper, Magnesium, Iron, Zinc, Folate, and Vitamin B1.
  • Quinoa covers your daily Manganese needs 25% more than Jícama raw.

Specific food types used in this comparison are Yambean (jicama), raw and Quinoa, cooked.

Infographic

Jícama raw vs Quinoa 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.
Jícama raw
Jícama raw
1
:
9
Quinoa
Quinoa
Contains less Sodium -42.9%
Contains more Calcium +41.7%
Contains more Iron +148.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +744.4%
Contains more Potassium +14.7%
Contains more Zinc +581.3%
Contains more Copper +300%
Contains more Manganese +951.7%
Contains more Selenium +300%
Jícama raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 9% 8% 14% 1% 5% 16% 8% 4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains less Sodium -42.9%
Contains more Calcium +41.7%
Contains more Iron +148.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +744.4%
Contains more Potassium +14.7%
Contains more Zinc +581.3%
Contains more Copper +300%
Contains more Manganese +951.7%
Contains more Selenium +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.
Jícama raw
Jícama raw
4
:
6
Quinoa
Quinoa
Contains more Vitamin A +320%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +37%
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +192.9%
Contains more Folate +250%
Jícama raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +320%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +37%
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +192.9%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama raw
Jícama raw
1
:
4
Quinoa
Quinoa
Contains more Water +25.8%
Contains more Protein +511.1%
Contains more Fats +2033.3%
Contains more Carbs +141.5%
Contains more Other +156.7%
Jícama raw
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +25.8%
Contains more Protein +511.1%
Contains more Fats +2033.3%
Contains more Carbs +141.5%
Contains more Other +156.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jícama raw
Jícama raw
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +2407%
Jícama raw
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +2407%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama raw Quinoa
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jícama raw Quinoa Opinion
Net carbs 3.92g 18.5g Quinoa
Protein 0.72g 4.4g Quinoa
Fats 0.09g 1.92g Quinoa
Carbs 8.82g 21.3g Quinoa
Calories 38kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 1.8g 0.87g Quinoa
Fiber 4.9g 2.8g Jícama raw
Calcium 12mg 17mg Quinoa
Iron 0.6mg 1.49mg Quinoa
Magnesium 12mg 64mg Quinoa
Phosphorus 18mg 152mg Quinoa
Potassium 150mg 172mg Quinoa
Sodium 4mg 7mg Jícama raw
Zinc 0.16mg 1.09mg Quinoa
Copper 0.048mg 0.192mg Quinoa
Manganese 0.06mg 0.631mg Quinoa
Selenium 0.7µg 2.8µg Quinoa
Vitamin A 21IU 5IU Jícama raw
Vitamin A RAE 1µg 0µg Jícama raw
Vitamin E 0.46mg 0.63mg Quinoa
Vitamin C 20.2mg 0mg Jícama raw
Vitamin B1 0.02mg 0.107mg Quinoa
Vitamin B2 0.029mg 0.11mg Quinoa
Vitamin B3 0.2mg 0.412mg Quinoa
Vitamin B5 0.135mg Jícama raw
Vitamin B6 0.042mg 0.123mg Quinoa
Folate 12µg 42µg Quinoa
Vitamin K 0.3µg 0µg Jícama raw
Tryptophan 0.052mg Quinoa
Threonine 0.018mg 0.131mg Quinoa
Isoleucine 0.016mg 0.157mg Quinoa
Leucine 0.025mg 0.261mg Quinoa
Lysine 0.026mg 0.239mg Quinoa
Methionine 0.007mg 0.096mg Quinoa
Phenylalanine 0.017mg 0.185mg Quinoa
Valine 0.022mg 0.185mg Quinoa
Histidine 0.019mg 0.127mg Quinoa
Saturated Fat 0.021g 0.231g Jícama raw
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.005g 0.528g Quinoa
Polyunsaturated fat 0.043g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Jícama raw
11%
Quinoa
Minerals Daily Need Coverage Score
9%
Jícama raw
38%
Quinoa

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jícama raw
Jícama raw is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.