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  6. Spelt vs. Jícama raw

Spelt vs. Jícama raw — In-Depth Nutrition Comparison

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Summary of differences between spelt and jícama raw

  • Spelt has more manganese, phosphorus, copper, iron, vitamin B3, magnesium, vitamin B1, zinc, and fiber, while jícama raw has more vitamin C.
  • Spelt covers your daily need for manganese, 127% more than jícama raw.
  • Spelt contains 34 times more vitamin B3 than jícama raw. While spelt contains 6.843mg of vitamin B3, jícama raw contains only 0.2mg.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of spelt is 63.

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

Infographic

Spelt vs Jícama raw infographic
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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.
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 +1033.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +158.7%
Contains more IronIron +640%
Contains more CopperCopper +964.6%
Contains more ZincZinc +1950%
Contains more PhosphorusPhosphorus +2127.8%
Contains more ManganeseManganese +4871.7%
Contains more SeleniumSelenium +1571.4%
Contains less SodiumSodium -50%

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.
Spelt
Spelt
8
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 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 EVitamin E +71.7%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +289.7%
Contains more Vitamin B3Vitamin B3 +3321.5%
Contains more Vitamin B5Vitamin B5 +691.1%
Contains more Vitamin B6Vitamin B6 +447.6%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Jícama raw DV% diff.
Manganese 2.983mg 0.06mg 127%
Phosphorus 401mg 18mg 55%
Copper 0.511mg 0.048mg 51%
Iron 4.44mg 0.6mg 48%
Vitamin B3 6.843mg 0.2mg 42%
Magnesium 136mg 12mg 30%
Vitamin B1 0.364mg 0.02mg 29%
Protein 14.57g 0.72g 28%
Zinc 3.28mg 0.16mg 28%
Fiber 10.7g 4.9g 23%
Vitamin C 0mg 20.2mg 22%
Starch 53.92g 22%
Carbs 70.19g 8.82g 20%
Selenium 11.7µg 0.7µg 20%
Vitamin B5 1.068mg 0.135mg 19%
Calories 338kcal 38kcal 15%
Vitamin B6 0.23mg 0.042mg 14%
Folate 45µg 12µg 8%
Polyunsaturated fat 1.258g 0.043g 8%
Potassium 388mg 150mg 7%
Vitamin B2 0.113mg 0.029mg 6%
Fats 2.43g 0.09g 4%
Vitamin K 3.6µg 0.3µg 3%
Saturated fat 0.406g 0.021g 2%
Vitamin E 0.79mg 0.46mg 2%
Calcium 27mg 12mg 2%
Choline 13.6mg 2%
Monounsaturated fat 0.445g 0.005g 1%
Net carbs 59.49g 3.92g N/A
Sugar 6.82g 1.8g N/A
Sodium 8mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0.018mg 0%
Isoleucine 0.552mg 0.016mg 0%
Leucine 1.07mg 0.025mg 0%
Lysine 0.409mg 0.026mg 0%
Methionine 0.258mg 0.007mg 0%
Phenylalanine 0.737mg 0.017mg 0%
Valine 0.681mg 0.022mg 0%
Histidine 0.36mg 0.019mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +1923.6%
Contains more FatsFats +2600%
Contains more CarbsCarbs +695.8%
Contains more OtherOther +496.7%
Contains more WaterWater +717.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 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 +8800%
Contains more Poly. FatPolyunsaturated fat +2825.6%
Contains less Sat. FatSaturated fat -94.8%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.