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  6. Spinach raw vs. Jícama raw

Spinach raw vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between spinach raw and jícama raw

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, potassium, and vitamin B6; however, jícama raw is richer in fiber.
  • Spinach raw covers your daily vitamin K needs 402% more than jícama raw.
  • Jícama raw has 447 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while jícama raw has 21IU.
  • Spinach raw has a higher glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of jícama raw is 17.

Specific food types used in this comparison are Spinach, raw and Yambean (jicama), raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +558.3%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +272%
Contains more IronIron +351.7%
Contains more CopperCopper +170.8%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +1395%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -94.9%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +39.1%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +341.3%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +551.7%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin B6Vitamin B6 +364.3%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +41.9%
Contains more Vitamin B5Vitamin B5 +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Jícama raw DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 12µg 46%
Manganese 0.897mg 0.06mg 36%
Iron 2.71mg 0.6mg 26%
Magnesium 79mg 12mg 16%
Vitamin B2 0.189mg 0.029mg 12%
Potassium 558mg 150mg 12%
Vitamin B6 0.195mg 0.042mg 12%
Fiber 2.2g 4.9g 11%
Vitamin E 2.03mg 0.46mg 10%
Vitamin C 28.1mg 20.2mg 9%
Calcium 99mg 12mg 9%
Copper 0.13mg 0.048mg 9%
Vitamin B1 0.078mg 0.02mg 5%
Phosphorus 49mg 18mg 4%
Protein 2.86g 0.72g 4%
Sodium 79mg 4mg 3%
Zinc 0.53mg 0.16mg 3%
Vitamin B3 0.724mg 0.2mg 3%
Carbs 3.63g 8.82g 2%
Choline 19.3mg 13.6mg 1%
Polyunsaturated fat 0.165g 0.043g 1%
Calories 23kcal 38kcal 1%
Vitamin B5 0.065mg 0.135mg 1%
Selenium 1µg 0.7µg 1%
Fats 0.39g 0.09g 0%
Net carbs 1.43g 3.92g N/A
Sugar 0.42g 1.8g N/A
Saturated fat 0.063g 0.021g 0%
Monounsaturated fat 0.01g 0.005g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0.018mg 0%
Isoleucine 0.147mg 0.016mg 0%
Leucine 0.223mg 0.025mg 0%
Lysine 0.174mg 0.026mg 0%
Methionine 0.053mg 0.007mg 0%
Phenylalanine 0.129mg 0.017mg 0%
Valine 0.161mg 0.022mg 0%
Histidine 0.064mg 0.019mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +297.2%
Contains more FatsFats +333.3%
Contains more OtherOther +473.3%
Contains more CarbsCarbs +143%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +100%
Contains more Poly. FatPolyunsaturated fat +283.7%
Contains less Sat. FatSaturated fat -66.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.