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  6. Jícama raw vs. Spinach raw

Jícama raw vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between jícama raw and spinach raw

  • Jícama raw has more fiber; however, spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, potassium, and vitamin B6.
  • Spinach raw covers your daily vitamin K needs 402% more than jícama raw.
  • Spinach raw has 2 times less fiber than jícama raw. Jícama raw has 4.9g of fiber, while spinach raw has 2.2g.
  • Spinach raw has a higher glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of jícama raw is 17.

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

Infographic

Jícama raw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +272%
Contains more IronIron +351.7%
Contains more CopperCopper +170.8%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +1395%
Contains more SeleniumSelenium +42.9%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin CVitamin C +39.1%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +341.3%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +551.7%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin B6Vitamin B6 +364.3%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Spinach raw DV% diff.
Vitamin K 0.3µg 482.9µg 402%
Vitamin A 1µg 469µg 52%
Folate 12µg 194µg 46%
Manganese 0.06mg 0.897mg 36%
Iron 0.6mg 2.71mg 26%
Magnesium 12mg 79mg 16%
Vitamin B2 0.029mg 0.189mg 12%
Potassium 150mg 558mg 12%
Vitamin B6 0.042mg 0.195mg 12%
Fiber 4.9g 2.2g 11%
Vitamin E 0.46mg 2.03mg 10%
Vitamin C 20.2mg 28.1mg 9%
Calcium 12mg 99mg 9%
Copper 0.048mg 0.13mg 9%
Vitamin B1 0.02mg 0.078mg 5%
Phosphorus 18mg 49mg 4%
Protein 0.72g 2.86g 4%
Sodium 4mg 79mg 3%
Zinc 0.16mg 0.53mg 3%
Vitamin B3 0.2mg 0.724mg 3%
Carbs 8.82g 3.63g 2%
Choline 13.6mg 19.3mg 1%
Polyunsaturated fat 0.043g 0.165g 1%
Calories 38kcal 23kcal 1%
Vitamin B5 0.135mg 0.065mg 1%
Selenium 0.7µg 1µg 1%
Fats 0.09g 0.39g 0%
Net carbs 3.92g 1.43g N/A
Sugar 1.8g 0.42g N/A
Saturated fat 0.021g 0.063g 0%
Monounsaturated fat 0.005g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.018mg 0.122mg 0%
Isoleucine 0.016mg 0.147mg 0%
Leucine 0.025mg 0.223mg 0%
Lysine 0.026mg 0.174mg 0%
Methionine 0.007mg 0.053mg 0%
Phenylalanine 0.017mg 0.129mg 0%
Valine 0.022mg 0.161mg 0%
Histidine 0.019mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +143%
Contains more ProteinProtein +297.2%
Contains more FatsFats +333.3%
Contains more OtherOther +473.3%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +283.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.