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  6. Waffle vs. Jícama raw

Waffle vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between waffle and jícama raw

  • Waffle has more selenium, phosphorus, vitamin B2, calcium, iron, and vitamin B1; however, jícama raw is richer in vitamin C.
  • Waffle covers your daily selenium needs 83% more than jícama raw.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of jícama raw is 17.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Yambean (jicama), raw.

Infographic

Waffle 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.
Waffle
Waffle
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +58.3%
Contains more CalciumCalcium +2025%
Contains more IronIron +285%
Contains more CopperCopper +29.2%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +955.6%
Contains more ManganeseManganese +341.7%
Contains more SeleniumSelenium +6500%
Contains less SodiumSodium -99.2%
~equal in Potassium ~150mg

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +1215%
Contains more Vitamin B2Vitamin B2 +1096.6%
Contains more Vitamin B3Vitamin B3 +936.5%
Contains more Vitamin B5Vitamin B5 +259.3%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more Vitamin CVitamin C +4950%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Jícama raw DV% diff.
Selenium 46.2µg 0.7µg 83%
Polyunsaturated fat 6.785g 0.043g 45%
Phosphorus 190mg 18mg 25%
Vitamin B2 0.347mg 0.029mg 24%
Calcium 255mg 12mg 24%
Cholesterol 69mg 0mg 23%
Fats 14.1g 0.09g 22%
Vitamin C 0.4mg 20.2mg 22%
Sodium 511mg 4mg 22%
Iron 2.31mg 0.6mg 21%
Vitamin B1 0.263mg 0.02mg 20%
Fiber 4.9g 20%
Protein 7.9g 0.72g 14%
Saturated fat 2.866g 0.021g 13%
Calories 291kcal 38kcal 13%
Vitamin B3 2.073mg 0.2mg 12%
Vitamin B12 0.25µg 0µg 10%
Manganese 0.265mg 0.06mg 9%
Monounsaturated fat 3.521g 0.005g 9%
Folate 46µg 12µg 9%
Carbs 32.9g 8.82g 8%
Vitamin A 65µg 1µg 7%
Vitamin B5 0.485mg 0.135mg 7%
Zinc 0.68mg 0.16mg 5%
Vitamin E 0.46mg 3%
Copper 0.062mg 0.048mg 2%
Choline 13.6mg 2%
Magnesium 19mg 12mg 2%
Vitamin B6 0.056mg 0.042mg 1%
Net carbs 32.9g 3.92g N/A
Potassium 159mg 150mg 0%
Sugar 1.8g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0.018mg 0%
Isoleucine 0.362mg 0.016mg 0%
Leucine 0.63mg 0.025mg 0%
Lysine 0.384mg 0.026mg 0%
Methionine 0.179mg 0.007mg 0%
Phenylalanine 0.395mg 0.017mg 0%
Valine 0.409mg 0.022mg 0%
Histidine 0.187mg 0.019mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +997.2%
Contains more FatsFats +15566.7%
Contains more CarbsCarbs +273%
Contains more OtherOther +933.3%
Contains more WaterWater +114.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +70320%
Contains more Poly. FatPolyunsaturated fat +15679.1%
Contains less Sat. FatSaturated fat -99.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.