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  6. Chia seeds vs. Jícama raw

Chia seeds vs. Jícama raw — In-Depth Nutrition Comparison

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How are chia seeds and jícama raw different?

  • Chia seeds have more phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than jícama raw.
  • Daily need coverage for phosphorus for chia seeds is 120% higher.
  • Chia seeds contain 79 times more selenium than jícama raw. While chia seeds contain 55.2µg of selenium, jícama raw contains only 0.7µg.

Seeds, chia seeds, dried and Yambean (jicama), raw are the varieties used in this article.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +2691.7%
Contains more CalciumCalcium +5158.3%
Contains more PotassiumPotassium +171.3%
Contains more IronIron +1186.7%
Contains more CopperCopper +1825%
Contains more ZincZinc +2762.5%
Contains more PhosphorusPhosphorus +4677.8%
Contains more ManganeseManganese +4438.3%
Contains more SeleniumSelenium +7785.7%
Contains less SodiumSodium -75%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 +3000%
Contains more Vitamin B2Vitamin B2 +486.2%
Contains more Vitamin B3Vitamin B3 +4315%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +1162.5%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Jícama raw DV% diff.
Polyunsaturated fat 23.665g 0.043g 157%
Phosphorus 860mg 18mg 120%
Fiber 34.4g 4.9g 118%
Manganese 2.723mg 0.06mg 116%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.048mg 97%
Iron 7.72mg 0.6mg 89%
Magnesium 335mg 12mg 77%
Calcium 631mg 12mg 62%
Vitamin B3 8.83mg 0.2mg 54%
Vitamin B1 0.62mg 0.02mg 50%
Fats 30.74g 0.09g 47%
Zinc 4.58mg 0.16mg 40%
Protein 16.54g 0.72g 32%
Calories 486kcal 38kcal 22%
Vitamin C 1.6mg 20.2mg 21%
Saturated fat 3.33g 0.021g 15%
Vitamin B2 0.17mg 0.029mg 11%
Carbs 42.12g 8.82g 11%
Folate 49µg 12µg 9%
Potassium 407mg 150mg 8%
Monounsaturated fat 2.309g 0.005g 6%
Vitamin B5 0.135mg 3%
Vitamin B6 0.042mg 3%
Choline 13.6mg 2%
Sodium 16mg 4mg 1%
Net carbs 7.72g 3.92g N/A
Sugar 1.8g N/A
Vitamin A 1µg 0%
Vitamin E 0.5mg 0.46mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0.018mg 0%
Isoleucine 0.801mg 0.016mg 0%
Leucine 1.371mg 0.025mg 0%
Lysine 0.97mg 0.026mg 0%
Methionine 0.588mg 0.007mg 0%
Phenylalanine 1.016mg 0.017mg 0%
Valine 0.95mg 0.022mg 0%
Histidine 0.531mg 0.019mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +2197.2%
Contains more FatsFats +34055.6%
Contains more CarbsCarbs +377.6%
Contains more OtherOther +1500%
Contains more WaterWater +1452.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +46080%
Contains more Poly. FatPolyunsaturated fat +54934.9%
Contains less Sat. FatSaturated fat -99.4%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.