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  6. Flax seeds vs. Jícama raw

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

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Summary of differences between flax seeds and jícama raw

  • The amount of vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in jícama raw.
  • Flax seeds cover your daily need for vitamin B1, 135% more than jícama raw.
  • Flax seeds contain 41 times more manganese than jícama raw. While flax seeds contain 2.482mg of manganese, jícama raw contains only 0.06mg.

These are the specific foods used in this comparison Seeds, flaxseed and Yambean (jicama), raw.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +3166.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +442%
Contains more IronIron +855%
Contains more CopperCopper +2441.7%
Contains more ZincZinc +2612.5%
Contains more PhosphorusPhosphorus +3466.7%
Contains more ManganeseManganese +4036.7%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -86.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +8120%
Contains more Vitamin B2Vitamin B2 +455.2%
Contains more Vitamin B3Vitamin B3 +1440%
Contains more Vitamin B5Vitamin B5 +629.6%
Contains more Vitamin B6Vitamin B6 +1026.2%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +625%
Contains more CholineCholine +478.7%
Contains more Vitamin CVitamin C +3266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Jícama raw DV% diff.
Polyunsaturated fat 28.73g 0.043g 191%
Vitamin B1 1.644mg 0.02mg 135%
Copper 1.22mg 0.048mg 130%
Manganese 2.482mg 0.06mg 105%
Magnesium 392mg 12mg 90%
Fiber 27.3g 4.9g 90%
Phosphorus 642mg 18mg 89%
Fats 42.16g 0.09g 65%
Iron 5.73mg 0.6mg 64%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.16mg 38%
Protein 18.29g 0.72g 35%
Vitamin B6 0.473mg 0.042mg 33%
Calories 534kcal 38kcal 25%
Calcium 255mg 12mg 24%
Vitamin C 0.6mg 20.2mg 22%
Potassium 813mg 150mg 20%
Monounsaturated fat 7.527g 0.005g 19%
Folate 87µg 12µg 19%
Vitamin B3 3.08mg 0.2mg 18%
Vitamin B5 0.985mg 0.135mg 17%
Saturated fat 3.663g 0.021g 17%
Choline 78.7mg 13.6mg 12%
Vitamin B2 0.161mg 0.029mg 10%
Carbs 28.88g 8.82g 7%
Vitamin K 4.3µg 0.3µg 3%
Vitamin E 0.31mg 0.46mg 1%
Sodium 30mg 4mg 1%
Net carbs 1.58g 3.92g N/A
Sugar 1.55g 1.8g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0.018mg 0%
Isoleucine 0.896mg 0.016mg 0%
Leucine 1.235mg 0.025mg 0%
Lysine 0.862mg 0.026mg 0%
Methionine 0.37mg 0.007mg 0%
Phenylalanine 0.957mg 0.017mg 0%
Valine 1.072mg 0.022mg 0%
Histidine 0.472mg 0.019mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +2440.3%
Contains more FatsFats +46744.4%
Contains more CarbsCarbs +227.4%
Contains more OtherOther +1136.7%
Contains more WaterWater +1194.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +150440%
Contains more Poly. FatPolyunsaturated fat +66714%
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.