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

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How are sunflower seeds and jícama raw different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than jícama raw.
  • Daily need coverage for vitamin E for sunflower seeds is 231% higher.
  • Sunflower seeds contain 76 times more selenium than jícama raw. While sunflower seeds contain 53µg of selenium, jícama raw contains only 0.7µg.

Seeds, sunflower seed kernels, dried and Yambean (jicama), raw are the varieties used in this article.

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +2608.3%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +330%
Contains more IronIron +775%
Contains more CopperCopper +3650%
Contains more ZincZinc +3025%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +7471.4%
Contains less SodiumSodium -55.6%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 AVitamin A +200%
Contains more Vitamin EVitamin E +7545.7%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +1124.1%
Contains more Vitamin B3Vitamin B3 +4067.5%
Contains more Vitamin B5Vitamin B5 +737%
Contains more Vitamin B6Vitamin B6 +3102.4%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +305.1%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +2786.1%
Contains more FatsFats +57077.8%
Contains more CarbsCarbs +126.8%
Contains more OtherOther +910%
Contains more WaterWater +1804.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +370460%
Contains more Poly. FatPolyunsaturated fat +53707%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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 Sunflower seeds Jícama raw DV% diff.
Vitamin E 35.17mg 0.46mg 231%
Copper 1.8mg 0.048mg 195%
Polyunsaturated fat 23.137g 0.043g 154%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.042mg 100%
Selenium 53µg 0.7µg 95%
Phosphorus 660mg 18mg 92%
Manganese 1.95mg 0.06mg 82%
Fats 51.46g 0.09g 79%
Magnesium 325mg 12mg 75%
Iron 5.25mg 0.6mg 58%
Folate 227µg 12µg 54%
Vitamin B3 8.335mg 0.2mg 51%
Monounsaturated fat 18.528g 0.005g 46%
Zinc 5mg 0.16mg 44%
Protein 20.78g 0.72g 40%
Calories 584kcal 38kcal 27%
Vitamin B2 0.355mg 0.029mg 25%
Vitamin C 1.4mg 20.2mg 21%
Vitamin B5 1.13mg 0.135mg 20%
Saturated fat 4.455g 0.021g 20%
Fiber 8.6g 4.9g 15%
Potassium 645mg 150mg 15%
Choline 55.1mg 13.6mg 8%
Calcium 78mg 12mg 7%
Carbs 20g 8.82g 4%
Net carbs 11.4g 3.92g N/A
Sugar 2.62g 1.8g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 1µg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0.018mg 0%
Isoleucine 1.139mg 0.016mg 0%
Leucine 1.659mg 0.025mg 0%
Lysine 0.937mg 0.026mg 0%
Methionine 0.494mg 0.007mg 0%
Phenylalanine 1.169mg 0.017mg 0%
Valine 1.315mg 0.022mg 0%
Histidine 0.632mg 0.019mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
10%
Jícama raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
9%
Jícama raw

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 4.434g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $1.6)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.