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  6. Jícama raw vs. Semolina

Jícama raw vs. Semolina — In-Depth Nutrition Comparison

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How are jícama raw and semolina different?

  • Jícama raw is higher in vitamin C and fiber; however, semolina is richer in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, and vitamin B5.
  • Daily need coverage for manganese for semolina is 42% higher.
  • Jícama raw has a lower glycemic index (17) than semolina (54).

Yambean (jicama), raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Jícama raw vs Semolina infographic
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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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +491.7%
Contains more PotassiumPotassium +16%
Contains more IronIron +23.3%
Contains more CopperCopper +491.7%
Contains more ZincZinc +537.5%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1625%
Contains more SeleniumSelenium +2742.9%

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1433.3%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +72.4%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B5Vitamin B5 +397.8%
Contains more Vitamin B6Vitamin B6 +976.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Semolina DV% diff.
Manganese 0.06mg 1.035mg 42%
Selenium 0.7µg 19.9µg 35%
Vitamin B6 0.042mg 0.452mg 32%
Vitamin B3 0.2mg 5.048mg 30%
Starch 68.29g 28%
Copper 0.048mg 0.284mg 26%
Carbs 8.82g 80.89g 24%
Vitamin C 20.2mg 0mg 22%
Phosphorus 18mg 153mg 19%
Calories 38kcal 374kcal 17%
Vitamin B1 0.02mg 0.224mg 17%
Protein 0.72g 7.51g 14%
Fiber 4.9g 1.8g 12%
Vitamin B5 0.135mg 0.672mg 11%
Zinc 0.16mg 1.02mg 8%
Calcium 12mg 71mg 6%
Magnesium 12mg 27mg 4%
Vitamin E 0.46mg 0.03mg 3%
Choline 13.6mg 2%
Iron 0.6mg 0.74mg 2%
Vitamin B2 0.029mg 0.05mg 2%
Polyunsaturated fat 0.043g 0.322g 2%
Fats 0.09g 1.03g 1%
Folate 12µg 8µg 1%
Potassium 150mg 174mg 1%
Saturated fat 0.021g 0.294g 1%
Monounsaturated fat 0.005g 0.258g 1%
Net carbs 3.92g 79.09g N/A
Sugar 1.8g 0.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.018mg 0.271mg 0%
Isoleucine 0.016mg 0.339mg 0%
Leucine 0.025mg 0.656mg 0%
Lysine 0.026mg 0.215mg 0%
Methionine 0.007mg 0.183mg 0%
Phenylalanine 0.017mg 0.398mg 0%
Valine 0.022mg 0.47mg 0%
Histidine 0.019mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +813.5%
Contains more ProteinProtein +943.1%
Contains more FatsFats +1044.4%
Contains more CarbsCarbs +817.1%
Contains more OtherOther +136.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +5060%
Contains more Poly. FatPolyunsaturated fat +648.8%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.