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Wakame vs Jícama - In-Depth Nutrition Comparison

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Important differences between Wakame and Jícama

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, and Calcium, however Jícama has more Vitamin C, and Fiber.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Wakame has 218 times more Sodium than Jícama. Wakame has 872mg of Sodium, while Jícama has 4mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Yambean (jicama), raw.

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Wakame vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Iron +263.3%
Contains more Calcium +1150%
Contains more Magnesium +791.7%
Contains more Copper +491.7%
Contains more Zinc +137.5%
Contains more Phosphorus +344.4%
Contains more Potassium +200%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Iron +263.3%
Contains more Calcium +1150%
Contains more Magnesium +791.7%
Contains more Copper +491.7%
Contains more Zinc +137.5%
Contains more Phosphorus +344.4%
Contains more Potassium +200%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
Contains more Vitamin A +1614.3%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +416.3%
Contains more Vitamin K +1666.7%
Contains more Folate +1533.3%
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Contains more Vitamin A +1614.3%
Contains more Vitamin E +117.4%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +416.3%
Contains more Vitamin K +1666.7%
Contains more Folate +1533.3%
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
10
Jícama
Mineral Summary Score
58
Wakame
10
Jícama

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
4%
Jícama
Carbohydrates
9%
Wakame
9%
Jícama
Fats
3%
Wakame
0%
Jícama

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Jícama
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Jícama
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.109g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wakame Jícama Opinion
Calories 45 38 Wakame
Protein 3.03 0.72 Wakame
Fats 0.64 0.09 Wakame
Vitamin C 3 20.2 Jícama
Carbs 9.14 8.82 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.6 Wakame
Calcium 150 12 Wakame
Potassium 50 150 Jícama
Magnesium 107 12 Wakame
Sugar 0.65 1.8 Wakame
Fiber 0.5 4.9 Jícama
Copper 0.284 0.048 Wakame
Zinc 0.38 0.16 Wakame
Starch
Phosphorus 80 18 Wakame
Sodium 872 4 Jícama
Vitamin A 360 21 Wakame
Vitamin E 1 0.46 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.02 Wakame
Vitamin B2 0.23 0.029 Wakame
Vitamin B3 1.6 0.2 Wakame
Vitamin B5 0.697 0.135 Wakame
Vitamin B6 0.002 0.042 Jícama
Vitamin B12 0 0
Vitamin K 5.3 0.3 Wakame
Folate 196 12 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.021 Jícama
Monounsaturated Fat 0.058 0.005 Wakame
Polyunsaturated fat 0.218 0.043 Wakame
Tryptophan 0.035 Wakame
Threonine 0.165 0.018 Wakame
Isoleucine 0.087 0.016 Wakame
Leucine 0.257 0.025 Wakame
Lysine 0.112 0.026 Wakame
Methionine 0.063 0.007 Wakame
Phenylalanine 0.112 0.017 Wakame
Valine 0.209 0.022 Wakame
Histidine 0.015 0.019 Jícama
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Jícama - 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.