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

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

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Differences between Red leaf lettuce and Jícama (yam bean)

  • Red leaf lettuce has more Vitamin A RAE, Iron, Folate, and Manganese, while Jícama (yam bean) has more Vitamin C.
  • Red leaf lettuce's daily need coverage for Vitamin A RAE is 42% higher.
  • Jícama (yam bean) contains 5 times less Folate than Red leaf lettuce. Red leaf lettuce contains 36µg of Folate, while Jícama (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 Jícama (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.
Red leaf lettuce
Red leaf lettuce
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +200%
Contains more Iron +110.5%
Contains more Phosphorus +75%
Contains more Potassium +38.5%
Contains more Zinc +33.3%
Contains more Manganese +256.1%
Contains more Selenium +114.3%
Contains less Sodium -84%
Contains more Copper +64.3%
Equal in Magnesium - 11
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +200%
Contains more Iron +110.5%
Contains more Phosphorus +75%
Contains more Potassium +38.5%
Contains more Zinc +33.3%
Contains more Manganese +256.1%
Contains more Selenium +114.3%
Contains less Sodium -84%
Contains more Copper +64.3%
Equal in Magnesium - 11

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.
Red leaf lettuce
Red leaf lettuce
9
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +39331.6%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +150%
Contains more Folate +350%
Contains more Vitamin C +281.1%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Jícama (yam bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +39331.6%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +150%
Contains more Folate +350%
Contains more Vitamin C +281.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +84.7%
Contains more Fats +144.4%
Contains more Other +83.3%
Contains more Carbs +290.3%
Equal in Water - 90.07
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +84.7%
Contains more Fats +144.4%
Contains more Other +83.3%
Contains more Carbs +290.3%
Equal in Water - 90.07

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 Jícama (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 Jícama (yam bean) Opinion
Net carbs 1.36g 8.82g Jícama (yam bean)
Protein 1.33g 0.72g Red leaf lettuce
Fats 0.22g 0.09g Red leaf lettuce
Carbs 2.26g 8.82g Jícama (yam bean)
Calories 16kcal 38kcal Jícama (yam bean)
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Jícama (yam bean)
Fiber 0.9g Red leaf lettuce
Calcium 33mg 11mg Red leaf lettuce
Iron 1.2mg 0.57mg Red leaf lettuce
Magnesium 12mg 11mg Red leaf lettuce
Phosphorus 28mg 16mg Red leaf lettuce
Potassium 187mg 135mg Red leaf lettuce
Sodium 25mg 4mg Jícama (yam bean)
Zinc 0.2mg 0.15mg Red leaf lettuce
Copper 0.028mg 0.046mg Jícama (yam bean)
Manganese 0.203mg 0.057mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 19IU Red leaf lettuce
Vitamin A RAE 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 14.1mg Jícama (yam bean)
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
Folate 36µg 8µg Red leaf lettuce
Vitamin K 140.3µg 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
Saturated Fat 0.017g Jícama (yam bean)
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
8%
Jícama (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?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (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. Jícama (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.