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  6. Jícama raw vs. Rye

Jícama raw vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between jícama raw and rye

  • Jícama raw has less manganese, phosphorus, fiber, copper, vitamin B5, vitamin B3, iron, vitamin B1, selenium, and magnesium.
  • Rye covers your daily manganese needs 109% more than jícama raw.
  • The glycemic index of rye is higher.

Food varieties used in this article are Yambean (jicama), raw and Rye grain.

Infographic

Jícama raw vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +240%
Contains more IronIron +338.3%
Contains more CopperCopper +664.6%
Contains more ZincZinc +1556.3%
Contains more PhosphorusPhosphorus +1744.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +4195%
Contains more SeleniumSelenium +1885.7%

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +84.8%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +765.5%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +978.5%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin KVitamin K +1866.7%
Contains more FolateFolate +216.7%
Contains more CholineCholine +123.5%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Rye DV% diff.
Manganese 0.06mg 2.577mg 109%
Phosphorus 18mg 332mg 45%
Fiber 4.9g 15.1g 41%
Copper 0.048mg 0.367mg 35%
Vitamin B5 0.135mg 1.456mg 26%
Vitamin B1 0.02mg 0.316mg 25%
Vitamin B3 0.2mg 4.27mg 25%
Iron 0.6mg 2.63mg 25%
Selenium 0.7µg 13.9µg 24%
Magnesium 12mg 110mg 23%
Zinc 0.16mg 2.65mg 23%
Vitamin C 20.2mg 0mg 22%
Carbs 8.82g 75.86g 22%
Vitamin B6 0.042mg 0.294mg 19%
Protein 0.72g 10.34g 19%
Vitamin B2 0.029mg 0.251mg 17%
Calories 38kcal 338kcal 15%
Potassium 150mg 510mg 11%
Folate 12µg 38µg 7%
Vitamin K 0.3µg 5.9µg 5%
Polyunsaturated fat 0.043g 0.767g 5%
Vitamin E 0.46mg 0.85mg 3%
Choline 13.6mg 30.4mg 3%
Fats 0.09g 1.63g 2%
Saturated fat 0.021g 0.197g 1%
Monounsaturated fat 0.005g 0.208g 1%
Calcium 12mg 24mg 1%
Net carbs 3.92g 60.76g N/A
Sugar 1.8g 0.98g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.018mg 0.289mg 0%
Isoleucine 0.016mg 0.208mg 0%
Leucine 0.025mg 0.563mg 0%
Lysine 0.026mg 0.286mg 0%
Methionine 0.007mg 0.153mg 0%
Phenylalanine 0.017mg 0.435mg 0%
Valine 0.022mg 0.317mg 0%
Histidine 0.019mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +749.7%
Contains more ProteinProtein +1336.1%
Contains more FatsFats +1711.1%
Contains more CarbsCarbs +760.1%
Contains more OtherOther +423.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +4060%
Contains more Poly. FatPolyunsaturated fat +1683.7%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.