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  6. Lentil vs. Jícama raw

Lentil vs. Jícama raw — In-Depth Nutrition Comparison

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Summary of differences between lentil and jícama raw

  • Lentil has more folate, iron, phosphorus, copper, manganese, vitamin B1, fiber, vitamin B6, and zinc, while jícama raw has more vitamin C.
  • Lentil covers your daily need for folate, 42% more than jícama raw.
  • Lentil contains 10 times more phosphorus than jícama raw. While lentil contains 180mg of phosphorus, jícama raw contains only 18mg.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of lentil is 29.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Yambean (jicama), raw.

Infographic

Lentil vs Jícama raw 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.
Lentil
Lentil
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +200%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +146%
Contains more IronIron +455%
Contains more CopperCopper +422.9%
Contains more ZincZinc +693.8%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +723.3%
Contains more SeleniumSelenium +300%

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.
Lentil
Lentil
8
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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%
Contains more Vitamin B1Vitamin B1 +745%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B3Vitamin B3 +430%
Contains more Vitamin B5Vitamin B5 +372.6%
Contains more Vitamin B6Vitamin B6 +323.8%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +1408.3%
Contains more CholineCholine +140.4%
Contains more Vitamin CVitamin C +1246.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Jícama raw DV% diff.
Folate 181µg 12µg 42%
Iron 3.33mg 0.6mg 34%
Copper 0.251mg 0.048mg 23%
Phosphorus 180mg 18mg 23%
Vitamin C 1.5mg 20.2mg 21%
Manganese 0.494mg 0.06mg 19%
Protein 9.02g 0.72g 17%
Vitamin B1 0.169mg 0.02mg 12%
Fiber 7.9g 4.9g 12%
Vitamin B6 0.178mg 0.042mg 10%
Vitamin B5 0.638mg 0.135mg 10%
Zinc 1.27mg 0.16mg 10%
Magnesium 36mg 12mg 6%
Potassium 369mg 150mg 6%
Vitamin B3 1.06mg 0.2mg 5%
Selenium 2.8µg 0.7µg 4%
Calories 116kcal 38kcal 4%
Carbs 20.13g 8.82g 4%
Vitamin B2 0.073mg 0.029mg 3%
Choline 32.7mg 13.6mg 3%
Vitamin E 0.11mg 0.46mg 2%
Polyunsaturated fat 0.175g 0.043g 1%
Calcium 19mg 12mg 1%
Vitamin K 1.7µg 0.3µg 1%
Fats 0.38g 0.09g 0%
Net carbs 12.23g 3.92g N/A
Sugar 1.8g 1.8g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.053g 0.021g 0%
Monounsaturated fat 0.064g 0.005g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0.018mg 0%
Isoleucine 0.39mg 0.016mg 0%
Leucine 0.654mg 0.025mg 0%
Lysine 0.63mg 0.026mg 0%
Methionine 0.077mg 0.007mg 0%
Phenylalanine 0.445mg 0.017mg 0%
Valine 0.448mg 0.022mg 0%
Histidine 0.254mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +1152.8%
Contains more FatsFats +322.2%
Contains more CarbsCarbs +128.2%
Contains more OtherOther +176.7%
Contains more WaterWater +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +307%
Contains less Sat. FatSaturated fat -60.4%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.