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  6. Molasses vs. Jícama raw

Molasses vs. Jícama raw — In-Depth Nutrition Comparison

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What are the differences between molasses and jícama raw?

  • Molasses are higher in manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium, yet jícama raw is higher in vitamin C and fiber.
  • Molasses' daily need coverage for manganese is 64% more.
  • Molasses have 25 times more selenium than jícama raw. While molasses have 17.8µg of selenium, jícama raw has only 0.7µg.

We used Molasses and Yambean (jicama), raw types in this article.

Infographic

Molasses 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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 +1916.7%
Contains more CalciumCalcium +1608.3%
Contains more PotassiumPotassium +876%
Contains more IronIron +686.7%
Contains more CopperCopper +914.6%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +72.2%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +2442.9%
Contains less SodiumSodium -89.2%

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 +105%
Contains more Vitamin B3Vitamin B3 +365%
Contains more Vitamin B5Vitamin B5 +495.6%
Contains more Vitamin B6Vitamin B6 +1495.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Molasses Jícama raw DV% diff.
Manganese 1.53mg 0.06mg 64%
Magnesium 242mg 12mg 55%
Iron 4.72mg 0.6mg 52%
Copper 0.487mg 0.048mg 49%
Vitamin B6 0.67mg 0.042mg 48%
Potassium 1464mg 150mg 39%
Selenium 17.8µg 0.7µg 31%
Vitamin C 0mg 20.2mg 22%
Carbs 74.73g 8.82g 22%
Fiber 0g 4.9g 20%
Calcium 205mg 12mg 19%
Fructose 12.79g 16%
Vitamin B5 0.804mg 0.135mg 13%
Calories 290kcal 38kcal 13%
Vitamin B3 0.93mg 0.2mg 5%
Folate 0µg 12µg 3%
Vitamin E 0mg 0.46mg 3%
Phosphorus 31mg 18mg 2%
Vitamin B2 0.002mg 0.029mg 2%
Vitamin B1 0.041mg 0.02mg 2%
Protein 0g 0.72g 1%
Zinc 0.29mg 0.16mg 1%
Sodium 37mg 4mg 1%
Fats 0.1g 0.09g 0%
Net carbs 74.73g 3.92g N/A
Sugar 74.72g 1.8g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.3µg 0%
Choline 13.3mg 13.6mg 0%
Saturated fat 0.018g 0.021g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.05g 0.043g 0%
Threonine 0.018mg 0%
Isoleucine 0.016mg 0%
Leucine 0.025mg 0%
Lysine 0.026mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.017mg 0%
Valine 0.022mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 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 CarbsCarbs +747.3%
Contains more OtherOther +1000%
Contains more ProteinProtein +∞%
Contains more WaterWater +311.8%
~equal in Fats ~0.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +16.3%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.