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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.

Infographic

Wakame vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Calcium +1150%
Contains more Iron +263.3%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Zinc +137.5%
Contains more Copper +491.7%
Contains more Potassium +200%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +1150%
Contains more Iron +263.3%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Zinc +137.5%
Contains more Copper +491.7%
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 Folate +1533.3%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
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 Folate +1533.3%
Contains more Vitamin K +1666.7%
Contains more Vitamin C +573.3%
Contains more Vitamin B6 +2000%

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

All nutrients comparison - raw data values

Nutrient Wakame Jícama Opinion
Net carbs 8.64g 3.92g Wakame
Protein 3.03g 0.72g Wakame
Fats 0.64g 0.09g Wakame
Carbs 9.14g 8.82g Wakame
Calories 45kcal 38kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 1.8g Wakame
Fiber 0.5g 4.9g Jícama
Calcium 150mg 12mg Wakame
Iron 2.18mg 0.6mg Wakame
Magnesium 107mg 12mg Wakame
Phosphorus 80mg 18mg Wakame
Potassium 50mg 150mg Jícama
Sodium 872mg 4mg Jícama
Zinc 0.38mg 0.16mg Wakame
Copper 0.284mg 0.048mg Wakame
Vitamin A 360IU 21IU Wakame
Vitamin E 1mg 0.46mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 20.2mg Jícama
Vitamin B1 0.06mg 0.02mg Wakame
Vitamin B2 0.23mg 0.029mg Wakame
Vitamin B3 1.6mg 0.2mg Wakame
Vitamin B5 0.697mg 0.135mg Wakame
Vitamin B6 0.002mg 0.042mg Jícama
Folate 196µg 12µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0.3µg Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg 0.018mg Wakame
Isoleucine 0.087mg 0.016mg Wakame
Leucine 0.257mg 0.025mg Wakame
Lysine 0.112mg 0.026mg Wakame
Methionine 0.063mg 0.007mg Wakame
Phenylalanine 0.112mg 0.017mg Wakame
Valine 0.209mg 0.022mg Wakame
Histidine 0.015mg 0.019mg Jícama
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.021g Jícama
Monounsaturated Fat 0.058g 0.005g Wakame
Polyunsaturated fat 0.218g 0.043g Wakame

Which food is preferable for your diet?

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

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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

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 ($)

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.