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  6. Bran raw vs. Jícama raw

Bran raw vs. Jícama raw — In-Depth Nutrition Comparison

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What are the main differences between bran raw and jícama raw?

  • Jícama raw has less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 242% higher.
  • Bran raw has 65 times more selenium than jícama raw. Bran raw has 45.2µg of selenium, while jícama raw has 0.7µg.
  • Jícama raw has a lower glycemic index than bran raw.

We used Oat bran, raw and Yambean (jicama), raw types in this comparison.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +1858.3%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +801.7%
Contains more CopperCopper +739.6%
Contains more ZincZinc +1843.8%
Contains more PhosphorusPhosphorus +3977.8%
Contains more ManganeseManganese +9283.3%
Contains more SeleniumSelenium +6357.1%
~equal in Sodium ~4mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 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 EVitamin E +119.6%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +658.6%
Contains more Vitamin B3Vitamin B3 +367%
Contains more Vitamin B5Vitamin B5 +1006.7%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +333.3%
Contains more CholineCholine +136.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Jícama raw DV% diff.
Manganese 5.63mg 0.06mg 242%
Phosphorus 734mg 18mg 102%
Vitamin B1 1.17mg 0.02mg 96%
Selenium 45.2µg 0.7µg 81%
Iron 5.41mg 0.6mg 60%
Magnesium 235mg 12mg 53%
Fiber 15.4g 4.9g 42%
Copper 0.403mg 0.048mg 39%
Protein 17.3g 0.72g 33%
Vitamin B5 1.494mg 0.135mg 27%
Zinc 3.11mg 0.16mg 27%
Vitamin C 0mg 20.2mg 22%
Carbs 66.22g 8.82g 19%
Polyunsaturated fat 2.766g 0.043g 18%
Vitamin B2 0.22mg 0.029mg 15%
Potassium 566mg 150mg 12%
Fats 7.03g 0.09g 11%
Folate 52µg 12µg 10%
Calories 246kcal 38kcal 10%
Vitamin B6 0.165mg 0.042mg 9%
Monounsaturated fat 2.376g 0.005g 6%
Saturated fat 1.328g 0.021g 6%
Vitamin B3 0.934mg 0.2mg 5%
Calcium 58mg 12mg 5%
Vitamin E 1.01mg 0.46mg 4%
Choline 32.2mg 13.6mg 3%
Vitamin K 3.2µg 0.3µg 2%
Net carbs 50.82g 3.92g N/A
Sugar 1.45g 1.8g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0.018mg 0%
Isoleucine 0.668mg 0.016mg 0%
Leucine 1.374mg 0.025mg 0%
Lysine 0.76mg 0.026mg 0%
Methionine 0.335mg 0.007mg 0%
Phenylalanine 0.908mg 0.017mg 0%
Valine 0.964mg 0.022mg 0%
Histidine 0.41mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +2302.8%
Contains more FatsFats +7711.1%
Contains more CarbsCarbs +650.8%
Contains more OtherOther +866.7%
Contains more WaterWater +1275.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +47420%
Contains more Poly. FatPolyunsaturated fat +6332.6%
Contains less Sat. FatSaturated fat -98.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.