Leek vs. Jícama raw — In-Depth Nutrition Comparison
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How are leek and jícama raw different?
- Leek is 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 leek is 39% higher.
- Leek contains 79 times more vitamin A than jícama raw. While leek contains 1667IU of vitamin A, jícama raw contains only 21IU.
- Jícama raw has a lower glycemic index (17) than leek (32).
Leeks, (bulb and lower leaf-portion), raw and Yambean (jicama), raw are the varieties used in this article.
Infographic
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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 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.
| 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% |
| Contains more CholineCholine | +43.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Carbs | 14.15g | 8.82g | 2% |
| Protein | 1.5g | 0.72g | 2% |
| Phosphorus | 35mg | 18mg | 2% |
| Choline | 9.5mg | 13.6mg | 1% |
| Polyunsaturated fat | 0.166g | 0.043g | 1% |
| Vitamin B3 | 0.4mg | 0.2mg | 1% |
| Calories | 61kcal | 38kcal | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Potassium | 180mg | 150mg | 1% |
| Sodium | 20mg | 4mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
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?
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The foods are relatively equal in Cholesterol (0 mg)