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  6. Jicama (yam bean) vs. Red leaf lettuce

Jicama (yam bean) vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between Jicama (yam bean) and Red leaf lettuce

  • Jicama (yam bean) has more Vitamin C, while Red leaf lettuce has more Vitamin A, Iron, Folate, and Manganese.
  • Red leaf lettuce's daily need coverage for Vitamin A is 42% higher.
  • Red leaf lettuce contains 4 times less Vitamin C than Jicama (yam bean). Jicama (yam bean) contains 14.1mg of Vitamin C, while Red leaf lettuce contains 3.7mg.

The food types used in this comparison are Yambean (jicama), cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Jicama (yam bean) vs Red leaf lettuce 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 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -84%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +110.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +256.1%
Contains more SeleniumSelenium +114.3%
~equal in Magnesium ~12mg

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 47% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +281.1%
Contains more Vitamin AVitamin A +39331.6%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~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% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +290.3%
Contains more ProteinProtein +84.7%
Contains more FatsFats +144.4%
Contains more OtherOther +83.3%
~equal in Water ~95.64g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jicama (yam bean) Red leaf lettuce
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Red leaf lettuce Opinion
Calories 38kcal 16kcal Jicama (yam bean)
Protein 0.72g 1.33g Red leaf lettuce
Fats 0.09g 0.22g Red leaf lettuce
Vitamin C 14.1mg 3.7mg Jicama (yam bean)
Net carbs 8.82g 1.36g Jicama (yam bean)
Carbs 8.82g 2.26g Jicama (yam bean)
Magnesium 11mg 12mg Red leaf lettuce
Calcium 11mg 33mg Red leaf lettuce
Potassium 135mg 187mg Red leaf lettuce
Iron 0.57mg 1.2mg Red leaf lettuce
Sugar 0.48g Jicama (yam bean)
Fiber 0.9g Red leaf lettuce
Copper 0.046mg 0.028mg Jicama (yam bean)
Zinc 0.15mg 0.2mg Red leaf lettuce
Phosphorus 16mg 28mg Red leaf lettuce
Sodium 4mg 25mg Jicama (yam bean)
Vitamin A 19IU 7492IU Red leaf lettuce
Vitamin A 1µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.057mg 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin B1 0.017mg 0.064mg Red leaf lettuce
Vitamin B2 0.028mg 0.077mg Red leaf lettuce
Vitamin B3 0.19mg 0.321mg Red leaf lettuce
Vitamin B5 0.121mg 0.144mg Red leaf lettuce
Vitamin B6 0.04mg 0.1mg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Folate 8µg 36µg Red leaf lettuce
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.017g Jicama (yam bean)
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.018mg 0.048mg Red leaf lettuce
Isoleucine 0.016mg 0.038mg Red leaf lettuce
Leucine 0.025mg 0.07mg Red leaf lettuce
Lysine 0.026mg 0.045mg Red leaf lettuce
Methionine 0.007mg 0.016mg Red leaf lettuce
Phenylalanine 0.017mg 0.067mg Red leaf lettuce
Valine 0.022mg 0.048mg Red leaf lettuce
Histidine 0.019mg 0.019mg
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jicama (yam bean) Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Jicama (yam bean)
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
8%
Jicama (yam bean)
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.017g)
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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.