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  6. Wafer vs. Jícama raw

Wafer vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between wafer and jícama raw

  • Wafer has more copper, iron, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1; however, jícama raw is richer in vitamin C.
  • Wafer covers your daily copper needs 46% more than jícama raw.
  • Jícama raw has 202 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while jícama raw has 0.021g.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of jícama raw is 17.

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

Infographic

Wafer 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.
Wafer
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +341.7%
Contains more CalciumCalcium +158.3%
Contains more PotassiumPotassium +40%
Contains more IronIron +568.3%
Contains more CopperCopper +864.6%
Contains more ZincZinc +581.3%
Contains more PhosphorusPhosphorus +633.3%
Contains more ManganeseManganese +1060%
Contains more SeleniumSelenium +714.3%
Contains less SodiumSodium -99.3%

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.
Wafer
Wafer
10
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 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 +56.5%
Contains more Vitamin B1Vitamin B1 +915%
Contains more Vitamin B2Vitamin B2 +817.2%
Contains more Vitamin B3Vitamin B3 +1329%
Contains more Vitamin B5Vitamin B5 +182.2%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +291.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Wafer Jícama raw DV% diff.
Copper 0.463mg 0.048mg 46%
Iron 4.01mg 0.6mg 43%
Manganese 0.696mg 0.06mg 28%
Polyunsaturated fat 4.153g 0.043g 27%
Sodium 580mg 4mg 25%
Fats 14.2g 0.09g 22%
Vitamin C 0mg 20.2mg 22%
Carbs 72.7g 8.82g 21%
Calories 433kcal 38kcal 20%
Saturated fat 4.241g 0.021g 19%
Vitamin B2 0.266mg 0.029mg 18%
Vitamin B3 2.858mg 0.2mg 17%
Phosphorus 132mg 18mg 16%
Vitamin B1 0.203mg 0.02mg 15%
Protein 6.6g 0.72g 12%
Monounsaturated fat 4.865g 0.005g 12%
Magnesium 53mg 12mg 10%
Selenium 5.7µg 0.7µg 9%
Folate 47µg 12µg 9%
Zinc 1.09mg 0.16mg 8%
Fiber 3.4g 4.9g 6%
Vitamin B5 0.381mg 0.135mg 5%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.46mg 2%
Calcium 31mg 12mg 2%
Potassium 210mg 150mg 2%
Vitamin K 2.4µg 0.3µg 2%
Vitamin B6 0.051mg 0.042mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 3.92g N/A
Sugar 37.43g 1.8g N/A
Vitamin A 3µg 1µg 0%
Choline 14.3mg 13.6mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0.018mg 0%
Isoleucine 0.261mg 0.016mg 0%
Leucine 0.447mg 0.025mg 0%
Lysine 0.281mg 0.026mg 0%
Methionine 0.105mg 0.007mg 0%
Phenylalanine 0.308mg 0.017mg 0%
Valine 0.323mg 0.022mg 0%
Histidine 0.128mg 0.019mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +816.7%
Contains more FatsFats +15677.8%
Contains more CarbsCarbs +724.3%
Contains more OtherOther +566.7%
Contains more WaterWater +1901.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +97200%
Contains more Poly. FatPolyunsaturated fat +9558.1%
Contains less Sat. FatSaturated fat -99.5%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.