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  6. Jícama raw vs. Winged bean

Jícama raw vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between jícama raw and winged bean

  • Jícama raw has more vitamin C; however, winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 149% more.
  • Winged bean has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Yambean (jicama), raw and Winged bean tuber, raw.

Infographic

Jícama raw vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -88.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +290.7%
Contains more IronIron +233.3%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +768.8%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +786.7%
~equal in Selenium ~0.7µg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1795%
Contains more Vitamin B2Vitamin B2 +413.8%
Contains more Vitamin B3Vitamin B3 +720%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Winged bean DV% diff.
Copper 0.048mg 1.386mg 149%
Vitamin B1 0.02mg 0.379mg 30%
Vitamin C 20.2mg 0mg 22%
Protein 0.72g 11.6g 22%
Manganese 0.06mg 0.532mg 21%
Fiber 4.9g 20%
Iron 0.6mg 2mg 18%
Potassium 150mg 586mg 13%
Zinc 0.16mg 1.39mg 11%
Vitamin B3 0.2mg 1.64mg 9%
Vitamin B2 0.029mg 0.149mg 9%
Calories 38kcal 148kcal 6%
Carbs 8.82g 28.1g 6%
Phosphorus 18mg 45mg 4%
Vitamin E 0.46mg 3%
Magnesium 12mg 24mg 3%
Vitamin B6 0.042mg 0.075mg 3%
Folate 12µg 19µg 2%
Calcium 12mg 30mg 2%
Choline 13.6mg 2%
Sodium 4mg 35mg 1%
Polyunsaturated fat 0.043g 0.174g 1%
Monounsaturated fat 0.005g 0.234g 1%
Fats 0.09g 0.9g 1%
Saturated fat 0.021g 0.222g 1%
Net carbs 3.92g 28.1g N/A
Sugar 1.8g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.135mg 0.116mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.252mg 0%
Threonine 0.018mg 0.451mg 0%
Isoleucine 0.016mg 0.425mg 0%
Leucine 0.025mg 0.64mg 0%
Lysine 0.026mg 0.592mg 0%
Methionine 0.007mg 0.143mg 0%
Phenylalanine 0.017mg 0.451mg 0%
Valine 0.022mg 0.599mg 0%
Histidine 0.019mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +56.9%
Contains more ProteinProtein +1511.1%
Contains more FatsFats +900%
Contains more CarbsCarbs +218.6%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +4580%
Contains more Poly. FatPolyunsaturated fat +304.7%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.