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  6. Jícama raw vs. Whey

Jícama raw vs. Whey — In-Depth Nutrition Comparison

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What are the differences between jícama raw and whey?

  • Jícama raw is higher in vitamin C, fiber, and iron, yet whey is higher in vitamin B12 and vitamin B2.
  • Jícama raw's daily need coverage for vitamin C is 22% more.
  • The amount of sugar in jícama raw is lower.
  • The glycemic index of jícama raw is lower.

We used Yambean (jicama), raw and Whey, sweet, fluid types in this article.

Infographic

Jícama raw vs Whey 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%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +900%
Contains more CopperCopper +1100%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +5900%
Contains more CalciumCalcium +291.7%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +171.4%
~equal in Potassium ~161mg

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%
Whey
Whey
6
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +20100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +444.8%
Contains more Vitamin B5Vitamin B5 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Jícama raw Whey DV% diff.
Vitamin C 20.2mg 0.1mg 22%
Fiber 4.9g 0g 20%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.029mg 0.158mg 10%
Iron 0.6mg 0.06mg 7%
Vitamin B5 0.135mg 0.383mg 5%
Copper 0.048mg 0.004mg 5%
Phosphorus 18mg 46mg 4%
Calcium 12mg 47mg 4%
Manganese 0.06mg 0.001mg 3%
Folate 12µg 1µg 3%
Vitamin E 0.46mg 0mg 3%
Selenium 0.7µg 1.9µg 2%
Sodium 4mg 54mg 2%
Calories 38kcal 27kcal 1%
Vitamin B6 0.042mg 0.031mg 1%
Saturated fat 0.021g 0.23g 1%
Vitamin B3 0.2mg 0.074mg 1%
Vitamin B1 0.02mg 0.036mg 1%
Cholesterol 0mg 2mg 1%
Magnesium 12mg 8mg 1%
Carbs 8.82g 5.14g 1%
Protein 0.72g 0.85g 0%
Fats 0.09g 0.36g 0%
Net carbs 3.92g 5.14g N/A
Potassium 150mg 161mg 0%
Sugar 1.8g 5.14g N/A
Zinc 0.16mg 0.13mg 0%
Vitamin A 1µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Choline 13.6mg 16mg 0%
Monounsaturated fat 0.005g 0.1g 0%
Polyunsaturated fat 0.043g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.018mg 0.054mg 0%
Isoleucine 0.016mg 0.047mg 0%
Leucine 0.025mg 0.078mg 0%
Lysine 0.026mg 0.068mg 0%
Methionine 0.007mg 0.016mg 0%
Phenylalanine 0.017mg 0.027mg 0%
Valine 0.022mg 0.046mg 0%
Histidine 0.019mg 0.016mg 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
Whey
Whey
4
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more CarbsCarbs +71.6%
Contains more ProteinProtein +18.1%
Contains more FatsFats +300%
Contains more OtherOther +76.7%
~equal in Water ~93.12g

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Poly. FatPolyunsaturated fat +290.9%
Contains more Mono. FatMonounsaturated fat +1900%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.