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  6. Red leaf lettuce vs. Jicama (yam bean)

Red leaf lettuce vs. Jicama (yam bean) — In-Depth Nutrition Comparison

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Differences between Red leaf lettuce and Jicama (yam bean)

  • Red leaf lettuce has more Vitamin A, Iron, Folate, and Manganese, while Jicama (yam bean) has more Vitamin C.
  • Red leaf lettuce's daily need coverage for Vitamin A is 42% higher.
  • Jicama (yam bean) contains 5 times less Folate than Red leaf lettuce. Red leaf lettuce contains 36µg of Folate, while Jicama (yam bean) contains 8µg.

The food types used in this comparison are Lettuce, red leaf, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Jicama (yam bean) 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +110.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +256.1%
Contains more SeleniumSelenium +114.3%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -84%
~equal in Magnesium ~11mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 47% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +39331.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +281.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +84.7%
Contains more FatsFats +144.4%
Contains more OtherOther +83.3%
Contains more CarbsCarbs +290.3%
~equal in Water ~90.07g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Jicama (yam bean)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Jicama (yam bean) Opinion
Calories 16kcal 38kcal Jicama (yam bean)
Protein 1.33g 0.72g Red leaf lettuce
Fats 0.22g 0.09g Red leaf lettuce
Vitamin C 3.7mg 14.1mg Jicama (yam bean)
Net carbs 1.36g 8.82g Jicama (yam bean)
Carbs 2.26g 8.82g Jicama (yam bean)
Magnesium 12mg 11mg Red leaf lettuce
Calcium 33mg 11mg Red leaf lettuce
Potassium 187mg 135mg Red leaf lettuce
Iron 1.2mg 0.57mg Red leaf lettuce
Sugar 0.48g Jicama (yam bean)
Fiber 0.9g Red leaf lettuce
Copper 0.028mg 0.046mg Jicama (yam bean)
Zinc 0.2mg 0.15mg Red leaf lettuce
Phosphorus 28mg 16mg Red leaf lettuce
Sodium 25mg 4mg Jicama (yam bean)
Vitamin A 7492IU 19IU Red leaf lettuce
Vitamin A 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.203mg 0.057mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin B1 0.064mg 0.017mg Red leaf lettuce
Vitamin B2 0.077mg 0.028mg Red leaf lettuce
Vitamin B3 0.321mg 0.19mg Red leaf lettuce
Vitamin B5 0.144mg 0.121mg Red leaf lettuce
Vitamin B6 0.1mg 0.04mg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Folate 36µg 8µg Red leaf lettuce
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.017g Jicama (yam bean)
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg 0.018mg Red leaf lettuce
Isoleucine 0.038mg 0.016mg Red leaf lettuce
Leucine 0.07mg 0.025mg Red leaf lettuce
Lysine 0.045mg 0.026mg Red leaf lettuce
Methionine 0.016mg 0.007mg Red leaf lettuce
Phenylalanine 0.067mg 0.017mg Red leaf lettuce
Valine 0.048mg 0.022mg Red leaf lettuce
Histidine 0.019mg 0.019mg
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Jicama (yam bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
71%
Red leaf lettuce
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
8%
Jicama (yam bean)

Comparison summary

Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Jicama (yam bean)
Jicama (yam bean) contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.