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  6. Porridge vs. Jícama raw

Porridge vs. Jícama raw — In-Depth Nutrition Comparison

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What are the main differences between porridge and jícama raw?

  • Porridge is richer in iron and calcium, yet jícama raw is richer in vitamin C and fiber.
  • Porridge's daily need coverage for iron is 39% higher.
  • Porridge has 7 times more calcium than jícama raw. Porridge has 87mg of calcium, while jícama raw has 12mg.
  • Porridge contains less sugar.
  • Jícama raw has a lower glycemic index than porridge.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yambean (jicama), raw types in this comparison.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 CalciumCalcium +625%
Contains more IronIron +523.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +837.5%
Contains more CopperCopper +20%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +175%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B5Vitamin B5 +90.1%
Contains more Vitamin B6Vitamin B6 +223.1%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Porridge Jícama raw DV% diff.
Iron 3.74mg 0.6mg 39%
Vitamin C 0mg 20.2mg 22%
Fiber 0.5g 4.9g 18%
Calcium 87mg 12mg 8%
Potassium 16mg 150mg 4%
Selenium 2.8µg 0.7µg 4%
Vitamin B1 0.055mg 0.02mg 3%
Vitamin E 0.02mg 0.46mg 3%
Manganese 0mg 0.06mg 3%
Choline 13.6mg 2%
Vitamin B6 0.013mg 0.042mg 2%
Magnesium 5mg 12mg 2%
Vitamin B3 0.52mg 0.2mg 2%
Vitamin B5 0.071mg 0.135mg 1%
Protein 1.44g 0.72g 1%
Calories 50kcal 38kcal 1%
Copper 0.04mg 0.048mg 1%
Carbs 10.52g 8.82g 1%
Fats 0.21g 0.09g 0%
Net carbs 10.02g 3.92g N/A
Sugar 0.03g 1.8g N/A
Zinc 0.13mg 0.16mg 0%
Phosphorus 15mg 18mg 0%
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.025mg 0.029mg 0%
Vitamin K 0.1µg 0.3µg 0%
Folate 12µg 12µg 0%
Saturated fat 0.033g 0.021g 0%
Monounsaturated fat 0.028g 0.005g 0%
Polyunsaturated fat 0.114g 0.043g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0.018mg 0%
Isoleucine 0.063mg 0.016mg 0%
Leucine 0.11mg 0.025mg 0%
Lysine 0.037mg 0.026mg 0%
Methionine 0.027mg 0.007mg 0%
Phenylalanine 0.078mg 0.017mg 0%
Valine 0.07mg 0.022mg 0%
Histidine 0.033mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +100%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +36.4%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 +460%
Contains more Poly. FatPolyunsaturated fat +165.1%
Contains less Sat. FatSaturated fat -36.4%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.