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  6. Jícama raw vs. Tofu

Jícama raw vs. Tofu — In-Depth Nutrition Comparison

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How are jícama raw and tofu different?

  • Jícama raw is higher in vitamin C; however, tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Jícama raw contains 101 times more vitamin C than tofu. While jícama raw contains 20.2mg of vitamin C, tofu contains only 0.2mg.

Yambean (jicama), raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Jícama raw vs Tofu 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%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +58%
Contains more IronIron +343.3%
Contains more CopperCopper +687.5%
Contains more ZincZinc +881.3%
Contains more PhosphorusPhosphorus +955.6%
Contains more ManganeseManganese +1868.3%
Contains more SeleniumSelenium +2385.7%

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%
Tofu
Tofu
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +10000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +251.7%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Tofu DV% diff.
Calcium 12mg 683mg 67%
Manganese 0.06mg 1.181mg 49%
Copper 0.048mg 0.378mg 37%
Polyunsaturated fat 0.043g 4.921g 33%
Protein 0.72g 17.27g 33%
Selenium 0.7µg 17.4µg 30%
Iron 0.6mg 2.66mg 26%
Phosphorus 18mg 190mg 25%
Vitamin C 20.2mg 0.2mg 22%
Fats 0.09g 8.72g 13%
Zinc 0.16mg 1.57mg 13%
Vitamin B1 0.02mg 0.158mg 12%
Magnesium 12mg 58mg 11%
Fiber 4.9g 2.3g 10%
Vitamin B2 0.029mg 0.102mg 6%
Saturated fat 0.021g 1.261g 6%
Monounsaturated fat 0.005g 1.925g 5%
Calories 38kcal 144kcal 5%
Vitamin B6 0.042mg 0.092mg 4%
Folate 12µg 29µg 4%
Vitamin E 0.46mg 3%
Potassium 150mg 237mg 3%
Choline 13.6mg 2%
Carbs 8.82g 2.78g 2%
Vitamin B3 0.2mg 0.381mg 1%
Net carbs 3.92g 0.48g N/A
Sugar 1.8g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 0%
Vitamin B5 0.135mg 0.133mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.235mg 0%
Threonine 0.018mg 0.785mg 0%
Isoleucine 0.016mg 0.849mg 0%
Leucine 0.025mg 1.392mg 0%
Lysine 0.026mg 0.883mg 0%
Methionine 0.007mg 0.211mg 0%
Phenylalanine 0.017mg 0.835mg 0%
Valine 0.022mg 0.87mg 0%
Histidine 0.019mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +217.3%
Contains more WaterWater +29%
Contains more ProteinProtein +2298.6%
Contains more FatsFats +9588.9%
Contains more OtherOther +366.7%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +11344.2%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.