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Rutabagas vs. Jícama raw — In-Depth Nutrition Comparison

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How are rutabagas and jícama raw different?

  • Rutabagas are richer in vitamin B1, vitamin C, and phosphorus, while jícama raw is higher in fiber.
  • Rutabagas contain 5 times more vitamin B1 than jícama raw. Rutabagas contain 0.09mg of vitamin B1, while jícama raw contains 0.02mg.
  • Jícama raw is lower in sugar.
  • Rutabagas have a higher glycemic index (72) than jícama raw (17).

Rutabagas, raw and Yambean (jicama), raw types were used in this article.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +66.7%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +103.3%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +194.4%
Contains more ManganeseManganese +118.3%
Contains more IronIron +36.4%
Contains more CopperCopper +50%
Contains less SodiumSodium -66.7%
~equal in Selenium ~0.7µg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 CVitamin C +23.8%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more FolateFolate +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg
~equal in Choline ~13.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +50%
Contains more FatsFats +77.8%
Contains more OtherOther +136.7%
~equal in Carbs ~8.82g
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 +400%
Contains more Poly. FatPolyunsaturated fat +104.7%
Contains less Sat. FatSaturated fat -22.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Jícama raw
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Jícama raw DV% diff.
Fiber 2.3g 4.9g 10%
Vitamin B1 0.09mg 0.02mg 6%
Vitamin C 25mg 20.2mg 5%
Phosphorus 53mg 18mg 5%
Potassium 305mg 150mg 5%
Vitamin B6 0.1mg 0.042mg 4%
Calcium 43mg 12mg 3%
Manganese 0.131mg 0.06mg 3%
Vitamin B3 0.7mg 0.2mg 3%
Fructose 1.61g 2%
Copper 0.032mg 0.048mg 2%
Iron 0.44mg 0.6mg 2%
Magnesium 20mg 12mg 2%
Folate 21µg 12µg 2%
Zinc 0.24mg 0.16mg 1%
Vitamin B2 0.04mg 0.029mg 1%
Vitamin B5 0.16mg 0.135mg 1%
Protein 1.08g 0.72g 1%
Vitamin E 0.3mg 0.46mg 1%
Calories 37kcal 38kcal 0%
Fats 0.16g 0.09g 0%
Carbs 8.62g 8.82g 0%
Net carbs 6.32g 3.92g N/A
Sugar 4.46g 1.8g N/A
Starch 0.4g 0%
Sodium 12mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0.3µg 0%
Choline 14.1mg 13.6mg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.025g 0.005g 0%
Polyunsaturated fat 0.088g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Jícama raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Rutabagas
10%
Jícama raw
Minerals Daily Need Coverage Score
13%
Rutabagas
9%
Jícama raw

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 55)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.