Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Jícama raw vs. Watercress — In-Depth Nutrition Comparison

Compare

The main differences between jícama raw and watercress

  • Jícama raw has more fiber; however, watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B2, vitamin B6, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has 10 times less fiber than jícama raw. Jícama raw has 4.9g of fiber, while watercress has 0.5g.
  • Watercress has a higher glycemic index than jícama raw.

Food types used in this article are Yambean (jicama), raw and Watercress, raw.

Infographic

Jícama raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +200%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +120%
Contains more CopperCopper +60.4%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +306.7%
Contains more SeleniumSelenium +28.6%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more FolateFolate +33.3%
Contains more CholineCholine +51.1%
Contains more Vitamin CVitamin C +112.9%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +313.8%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more CarbsCarbs +583.7%
Contains more ProteinProtein +219.4%
Contains more FatsFats +11.1%
Contains more OtherOther +300%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +22.9%
Contains more Mono. FatMonounsaturated fat +60%

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 Watercress
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama raw Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin C 20.2mg 43mg 25%
Vitamin A 1µg 160µg 18%
Fiber 4.9g 0.5g 18%
Calcium 12mg 120mg 11%
Manganese 0.06mg 0.244mg 8%
Vitamin B2 0.029mg 0.12mg 7%
Vitamin B6 0.042mg 0.129mg 7%
Phosphorus 18mg 60mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Iron 0.6mg 0.2mg 5%
Potassium 150mg 330mg 5%
Vitamin E 0.46mg 1mg 4%
Vitamin B5 0.135mg 0.31mg 4%
Copper 0.048mg 0.077mg 3%
Carbs 8.82g 1.29g 3%
Protein 0.72g 2.3g 3%
Magnesium 12mg 21mg 2%
Sodium 4mg 41mg 2%
Folate 12µg 9µg 1%
Choline 13.6mg 9mg 1%
Calories 38kcal 11kcal 1%
Fats 0.09g 0.1g 0%
Net carbs 3.92g 0.79g N/A
Sugar 1.8g 0.2g N/A
Zinc 0.16mg 0.11mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B3 0.2mg 0.2mg 0%
Saturated fat 0.021g 0.027g 0%
Monounsaturated fat 0.005g 0.008g 0%
Polyunsaturated fat 0.043g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.018mg 0.133mg 0%
Isoleucine 0.016mg 0.093mg 0%
Leucine 0.025mg 0.166mg 0%
Lysine 0.026mg 0.134mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.017mg 0.114mg 0%
Valine 0.022mg 0.137mg 0%
Histidine 0.019mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
9%
Jícama raw
18%
Watercress

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.6g)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.