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  6. Jícama raw vs. Flour

Jícama raw vs. Flour — In-Depth Nutrition Comparison

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The main differences between jícama raw and flour

  • Jícama raw has more vitamin C; however, flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper.
  • Daily need coverage for vitamin B1 for flour is 64% higher.
  • Flour has a higher glycemic index than jícama raw.

Food types used in this article are Yambean (jicama), raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Jícama raw vs Flour 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%
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +40.2%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +25%
Contains more IronIron +673.3%
Contains more CopperCopper +200%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1036.7%
Contains more SeleniumSelenium +4742.9%

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%
Flour
Flour
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more CholineCholine +30.8%
Contains more Vitamin B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +1603.4%
Contains more Vitamin B3Vitamin B3 +2852%
Contains more Vitamin B5Vitamin B5 +224.4%
Contains more FolateFolate +1425%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.044mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Jícama raw Flour DV% diff.
Vitamin B1 0.02mg 0.785mg 64%
Selenium 0.7µg 33.9µg 60%
Iron 0.6mg 4.64mg 51%
Folate 12µg 183µg 43%
Vitamin B3 0.2mg 5.904mg 36%
Vitamin B2 0.029mg 0.494mg 36%
Manganese 0.06mg 0.682mg 27%
Vitamin C 20.2mg 0mg 22%
Carbs 8.82g 76.31g 22%
Protein 0.72g 10.33g 19%
Calories 38kcal 364kcal 16%
Phosphorus 18mg 108mg 13%
Copper 0.048mg 0.144mg 11%
Fiber 4.9g 2.7g 9%
Vitamin B5 0.135mg 0.438mg 6%
Zinc 0.16mg 0.7mg 5%
Vitamin E 0.46mg 0.06mg 3%
Magnesium 12mg 22mg 2%
Polyunsaturated fat 0.043g 0.413g 2%
Choline 13.6mg 10.4mg 1%
Fats 0.09g 0.98g 1%
Saturated fat 0.021g 0.155g 1%
Potassium 150mg 107mg 1%
Net carbs 3.92g 73.61g N/A
Calcium 12mg 15mg 0%
Sugar 1.8g 0.27g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.042mg 0.044mg 0%
Vitamin K 0.3µg 0.3µg 0%
Monounsaturated fat 0.005g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.018mg 0.281mg 0%
Isoleucine 0.016mg 0.357mg 0%
Leucine 0.025mg 0.71mg 0%
Lysine 0.026mg 0.228mg 0%
Methionine 0.007mg 0.183mg 0%
Phenylalanine 0.017mg 0.52mg 0%
Valine 0.022mg 0.415mg 0%
Histidine 0.019mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +655.6%
Contains more ProteinProtein +1334.7%
Contains more FatsFats +988.9%
Contains more CarbsCarbs +765.2%
Contains more OtherOther +53.3%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +1640%
Contains more Poly. FatPolyunsaturated fat +860.5%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.