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  6. Leek vs. Jícama raw

Leek vs. Jícama raw — In-Depth Nutrition Comparison

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How are leeks and jícama raw different?

  • Leeks are higher in vitamin K, vitamin A, iron, manganese, vitamin B6, folate, and copper; however, jícama raw is richer in fiber and vitamin C.
  • Daily need coverage for vitamin K for leeks is 39% higher.
  • Leeks contain 79 times more vitamin A than jícama raw. While leeks contain 1667 IU of vitamin A, jícama raw contains only 21 IU.
  • Jícama raw has a lower glycemic index (17) than leeks (32).

Leeks, (bulb and lower leaf-portion), raw and Yambean (jicama), raw are the varieties used in this article.

Infographic

Leek vs Jícama raw 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.
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +391.7%
Contains more PotassiumPotassium +20%
Contains more IronIron +250%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +701.7%
Contains more SeleniumSelenium +42.9%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -80%

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.
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +454.8%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +68.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.029mg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Jícama raw DV% diff.
Vitamin K 47µg 0.3µg 39%
Iron 2.1mg 0.6mg 19%
Manganese 0.481mg 0.06mg 18%
Vitamin B6 0.233mg 0.042mg 15%
Folate 64µg 12µg 13%
Fiber 1.8g 4.9g 12%
Vitamin C 12mg 20.2mg 9%
Vitamin A 83µg 1µg 9%
Copper 0.12mg 0.048mg 8%
Calcium 59mg 12mg 5%
Magnesium 28mg 12mg 4%
Vitamin E 0.92mg 0.46mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Protein 1.5g 0.72g 2%
Carbs 14.15g 8.82g 2%
Phosphorus 35mg 18mg 2%
Calories 61kcal 38kcal 1%
Potassium 180mg 150mg 1%
Sodium 20mg 4mg 1%
Selenium 1µg 0.7µg 1%
Vitamin B3 0.4mg 0.2mg 1%
Choline 9.5mg 13.6mg 1%
Polyunsaturated fat 0.166g 0.043g 1%
Fats 0.3g 0.09g 0%
Net carbs 12.35g 3.92g N/A
Sugar 3.9g 1.8g N/A
Zinc 0.12mg 0.16mg 0%
Vitamin B2 0.03mg 0.029mg 0%
Vitamin B5 0.14mg 0.135mg 0%
Saturated fat 0.04g 0.021g 0%
Monounsaturated fat 0.004g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0.018mg 0%
Isoleucine 0.052mg 0.016mg 0%
Leucine 0.096mg 0.025mg 0%
Lysine 0.078mg 0.026mg 0%
Methionine 0.018mg 0.007mg 0%
Phenylalanine 0.055mg 0.017mg 0%
Valine 0.056mg 0.022mg 0%
Histidine 0.025mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +60.4%
Contains more OtherOther +250%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Poly. FatPolyunsaturated fat +286%
Contains less Sat. FatSaturated fat -47.5%
Contains more Mono. FatMonounsaturated fat +25%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.