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Jícama raw vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between jícama raw and wafer

  • Jícama raw has more vitamin C; however, wafer is richer in copper, iron, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1.
  • Wafer covers your daily copper needs 46% more than jícama raw.
  • Jícama raw contains less sodium.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of jícama raw is 17.

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

Infographic

Jícama raw vs Wafer 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%
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +158.3%
Contains more PotassiumPotassium +40%
Contains more IronIron +568.3%
Contains more CopperCopper +864.6%
Contains more ZincZinc +581.3%
Contains more PhosphorusPhosphorus +633.3%
Contains more ManganeseManganese +1060%
Contains more SeleniumSelenium +714.3%

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%
Wafer
10
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +56.5%
Contains more Vitamin B1Vitamin B1 +915%
Contains more Vitamin B2Vitamin B2 +817.2%
Contains more Vitamin B3Vitamin B3 +1329%
Contains more Vitamin B5Vitamin B5 +182.2%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +291.7%
~equal in Vitamin D ~0µg
~equal in Choline ~14.3mg

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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1901.6%
Contains more ProteinProtein +816.7%
Contains more FatsFats +15677.8%
Contains more CarbsCarbs +724.3%
Contains more OtherOther +566.7%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +97200%
Contains more Poly. FatPolyunsaturated fat +9558.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama raw Wafer
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama raw Wafer DV% diff.
Copper 0.048mg 0.463mg 46%
Iron 0.6mg 4.01mg 43%
Manganese 0.06mg 0.696mg 28%
Polyunsaturated fat 0.043g 4.153g 27%
Sodium 4mg 580mg 25%
Fats 0.09g 14.2g 22%
Vitamin C 20.2mg 0mg 22%
Carbs 8.82g 72.7g 21%
Calories 38kcal 433kcal 20%
Saturated fat 0.021g 4.241g 19%
Vitamin B2 0.029mg 0.266mg 18%
Vitamin B3 0.2mg 2.858mg 17%
Phosphorus 18mg 132mg 16%
Vitamin B1 0.02mg 0.203mg 15%
Protein 0.72g 6.6g 12%
Monounsaturated fat 0.005g 4.865g 12%
Magnesium 12mg 53mg 10%
Selenium 0.7µg 5.7µg 9%
Folate 12µg 47µg 9%
Zinc 0.16mg 1.09mg 8%
Fiber 4.9g 3.4g 6%
Vitamin B5 0.135mg 0.381mg 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Vitamin E 0.46mg 0.72mg 2%
Calcium 12mg 31mg 2%
Potassium 150mg 210mg 2%
Vitamin K 0.3µg 2.4µg 2%
Vitamin B6 0.042mg 0.051mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 3.92g 69.3g N/A
Sugar 1.8g 37.43g N/A
Vitamin A 1µg 3µg 0%
Choline 13.6mg 14.3mg 0%
Tryptophan 0.096mg 0%
Threonine 0.018mg 0.22mg 0%
Isoleucine 0.016mg 0.261mg 0%
Leucine 0.025mg 0.447mg 0%
Lysine 0.026mg 0.281mg 0%
Methionine 0.007mg 0.105mg 0%
Phenylalanine 0.017mg 0.308mg 0%
Valine 0.022mg 0.323mg 0%
Histidine 0.019mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Jícama raw
21%
Wafer
Minerals Daily Need Coverage Score
9%
Jícama raw
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Jícama raw
Jícama raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 35.63g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 4.22g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 44)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.