Leek vs. Jícama raw — In-Depth Nutrition Comparison
Compare
How are Leek and Jícama raw different?
- Leek is higher in Vitamin K, Iron, Manganese, Vitamin B6, Folate, Vitamin A RAE, and Copper, however, Jícama raw is richer in Fiber, and Vitamin C.
- Daily need coverage for Vitamin K from Leek is 39% higher.
- Leek contains 83 times more Vitamin A RAE than Jícama raw. While Leek contains 83µg of Vitamin A RAE, Jícama raw contains only 1µg.
Leeks, (bulb and lower leaf-portion), raw and Yambean (jicama), raw are the varieties used in this article.
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.
Contains
more
Calcium
+391.7%
Contains
more
Iron
+250%
Contains
more
Magnesium
+133.3%
Contains
more
Phosphorus
+94.4%
Contains
more
Potassium
+20%
Contains
more
Copper
+150%
Contains
more
Manganese
+701.7%
Contains
more
Selenium
+42.9%
Contains
less
Sodium
-80%
Contains
more
Zinc
+33.3%
Contains
more
Calcium
+391.7%
Contains
more
Iron
+250%
Contains
more
Magnesium
+133.3%
Contains
more
Phosphorus
+94.4%
Contains
more
Potassium
+20%
Contains
more
Copper
+150%
Contains
more
Manganese
+701.7%
Contains
more
Selenium
+42.9%
Contains
less
Sodium
-80%
Contains
more
Zinc
+33.3%
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.
:
Contains
more
Vitamin A
+7838.1%
Contains
more
Vitamin E
+100%
Contains
more
Vitamin B1
+200%
Contains
more
Vitamin B3
+100%
Contains
more
Vitamin B6
+454.8%
Contains
more
Folate
+433.3%
Contains
more
Vitamin K
+15566.7%
Contains
more
Vitamin C
+68.3%
Equal in Vitamin B2 - 0.029
Equal in Vitamin B5 - 0.135
Contains
more
Vitamin A
+7838.1%
Contains
more
Vitamin E
+100%
Contains
more
Vitamin B1
+200%
Contains
more
Vitamin B3
+100%
Contains
more
Vitamin B6
+454.8%
Contains
more
Folate
+433.3%
Contains
more
Vitamin K
+15566.7%
Contains
more
Vitamin C
+68.3%
Equal in Vitamin B2 - 0.029
Equal in Vitamin B5 - 0.135
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+108.3%
Contains
more
Fats
+233.3%
Contains
more
Carbs
+60.4%
Contains
more
Other
+250%
Equal in Water - 90.07
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
Contains
more
Protein
+108.3%
Contains
more
Fats
+233.3%
Contains
more
Carbs
+60.4%
Contains
more
Other
+250%
Equal in Water - 90.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Polyunsaturated fat
+286%
Contains
less
Saturated Fat
-47.5%
Contains
more
Monounsaturated Fat
+25%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.166 g
Saturated Fat:
0.021 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.043 g
Contains
more
Polyunsaturated fat
+286%
Contains
less
Saturated Fat
-47.5%
Contains
more
Monounsaturated Fat
+25%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.35g | 3.92g |
|
| Protein | 1.5g | 0.72g |
|
| Fats | 0.3g | 0.09g |
|
| Carbs | 14.15g | 8.82g |
|
| Calories | 61kcal | 38kcal |
|
| Sugar | 3.9g | 1.8g |
|
| Fiber | 1.8g | 4.9g |
|
| Calcium | 59mg | 12mg |
|
| Iron | 2.1mg | 0.6mg |
|
| Magnesium | 28mg | 12mg |
|
| Phosphorus | 35mg | 18mg |
|
| Potassium | 180mg | 150mg |
|
| Sodium | 20mg | 4mg |
|
| Zinc | 0.12mg | 0.16mg |
|
| Copper | 0.12mg | 0.048mg |
|
| Manganese | 0.481mg | 0.06mg |
|
| Selenium | 1µg | 0.7µg |
|
| Vitamin A | 1667IU | 21IU |
|
| Vitamin A RAE | 83µg | 1µg |
|
| Vitamin E | 0.92mg | 0.46mg |
|
| Vitamin C | 12mg | 20.2mg |
|
| Vitamin B1 | 0.06mg | 0.02mg |
|
| Vitamin B2 | 0.03mg | 0.029mg |
|
| Vitamin B3 | 0.4mg | 0.2mg |
|
| Vitamin B5 | 0.14mg | 0.135mg |
|
| Vitamin B6 | 0.233mg | 0.042mg |
|
| Folate | 64µg | 12µg |
|
| Vitamin K | 47µg | 0.3µg |
|
| Tryptophan | 0.012mg |
|
|
| Threonine | 0.063mg | 0.018mg |
|
| Isoleucine | 0.052mg | 0.016mg |
|
| Leucine | 0.096mg | 0.025mg |
|
| Lysine | 0.078mg | 0.026mg |
|
| Methionine | 0.018mg | 0.007mg |
|
| Phenylalanine | 0.055mg | 0.017mg |
|
| Valine | 0.056mg | 0.022mg |
|
| Histidine | 0.025mg | 0.019mg |
|
| Saturated Fat | 0.04g | 0.021g |
|
| Monounsaturated Fat | 0.004g | 0.005g |
|
| Polyunsaturated fat | 0.166g | 0.043g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
35%
10%
Minerals Daily Need Coverage Score
26%
9%
Comparison summary
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Jícama raw is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Jícama raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Jícama raw is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Jícama raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)