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  6. Jícama raw vs. Refried beans

Jícama raw vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between jícama raw and refried beans?

  • Jícama raw is richer in vitamin C, yet refried beans are richer in phosphorus, iron, manganese, selenium, copper, and magnesium.
  • Refried beans' daily need coverage for sodium is 16% higher.
  • Jícama raw has 3 times more vitamin C than refried beans. Jícama raw has 20.2mg of vitamin C, while refried beans have 6mg.
  • Jícama raw contains less sodium.
  • Jícama raw has a lower glycemic index than refried beans.

We used Yambean (jicama), raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Jícama raw vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +140%
Contains more CopperCopper +168.8%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +381.7%
Contains more SeleniumSelenium +728.6%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +236.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.1%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +172.4%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +145.2%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +55.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Jícama raw Refried beans DV% diff.
Histidine 0.019mg 153mg 22%
Sodium 4mg 370mg 16%
Vitamin C 20.2mg 6mg 16%
Phosphorus 18mg 92mg 11%
Iron 0.6mg 1.44mg 11%
Manganese 0.06mg 0.289mg 10%
Copper 0.048mg 0.129mg 9%
Selenium 0.7µg 5.8µg 9%
Protein 0.72g 4.98g 9%
Vitamin B1 0.02mg 0.076mg 5%
Potassium 150mg 319mg 5%
Fiber 4.9g 3.7g 5%
Magnesium 12mg 35mg 5%
Vitamin B6 0.042mg 0.103mg 5%
Vitamin B2 0.029mg 0.079mg 4%
Zinc 0.16mg 0.58mg 4%
Saturated fat 0.021g 0.631g 3%
Calories 38kcal 90kcal 3%
Starch 7.43g 3%
Polyunsaturated fat 0.043g 0.543g 3%
Fats 0.09g 2.01g 3%
Vitamin E 0.46mg 0.09mg 2%
Calcium 12mg 29mg 2%
Carbs 8.82g 13.55g 2%
Vitamin K 0.3µg 2.1µg 2%
Monounsaturated fat 0.005g 0.601g 1%
Choline 13.6mg 21.2mg 1%
Vitamin B3 0.2mg 0.367mg 1%
Vitamin B5 0.135mg 0.189mg 1%
Net carbs 3.92g 9.85g N/A
Sugar 1.8g 0.54g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.016g N/A
Folate 12µg 11µg 0%
Tryptophan 0.065mg 0%
Threonine 0.018mg 0.231mg 0%
Isoleucine 0.016mg 0.242mg 0%
Leucine 0.025mg 0.438mg 0%
Lysine 0.026mg 0.377mg 0%
Methionine 0.007mg 0.083mg 0%
Phenylalanine 0.017mg 0.297mg 0%
Valine 0.022mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +15.8%
Contains more ProteinProtein +591.7%
Contains more FatsFats +2133.3%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +470%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +11920%
Contains more Poly. FatPolyunsaturated fat +1162.8%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.