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  6. Wakame vs. Jícama raw

Wakame vs. Jícama raw — In-Depth Nutrition Comparison

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Important differences between wakame and jícama raw

  • Wakame has more manganese, folate, copper, magnesium, iron, vitamin B2, and calcium; however, jícama raw has more vitamin C and fiber.
  • Wakame's daily need coverage for manganese is 58% more.
  • Wakame has 218 times more sodium than jícama raw. Wakame has 872mg of sodium, while jícama raw has 4mg.

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

Infographic

Wakame 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.
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
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 +791.7%
Contains more CalciumCalcium +1150%
Contains more IronIron +263.3%
Contains more CopperCopper +491.7%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +344.4%
Contains more ManganeseManganese +2233.3%
Contains more PotassiumPotassium +200%
Contains less SodiumSodium -99.5%
~equal in Selenium ~0.7µg

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.
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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 +1700%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +693.1%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +416.3%
Contains more Vitamin KVitamin K +1666.7%
Contains more FolateFolate +1533.3%
Contains more Vitamin CVitamin C +573.3%
Contains more Vitamin B6Vitamin B6 +2000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

All nutrients comparison - raw data values

Nutrient Wakame Jícama raw DV% diff.
Manganese 1.4mg 0.06mg 58%
Folate 196µg 12µg 46%
Sodium 872mg 4mg 38%
Copper 0.284mg 0.048mg 26%
Magnesium 107mg 12mg 23%
Iron 2.18mg 0.6mg 20%
Vitamin C 3mg 20.2mg 19%
Fiber 0.5g 4.9g 18%
Vitamin B2 0.23mg 0.029mg 15%
Calcium 150mg 12mg 14%
Vitamin B5 0.697mg 0.135mg 11%
Phosphorus 80mg 18mg 9%
Vitamin B3 1.6mg 0.2mg 9%
Protein 3.03g 0.72g 5%
Vitamin K 5.3µg 0.3µg 4%
Vitamin E 1mg 0.46mg 4%
Potassium 50mg 150mg 3%
Vitamin B6 0.002mg 0.042mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Zinc 0.38mg 0.16mg 2%
Vitamin A 18µg 1µg 2%
Polyunsaturated fat 0.218g 0.043g 1%
Fats 0.64g 0.09g 1%
Calories 45kcal 38kcal 0%
Net carbs 8.64g 3.92g N/A
Carbs 9.14g 8.82g 0%
Sugar 0.65g 1.8g N/A
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 13.6mg 0%
Saturated fat 0.13g 0.021g 0%
Monounsaturated fat 0.058g 0.005g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0.018mg 0%
Isoleucine 0.087mg 0.016mg 0%
Leucine 0.257mg 0.025mg 0%
Lysine 0.112mg 0.026mg 0%
Methionine 0.063mg 0.007mg 0%
Phenylalanine 0.112mg 0.017mg 0%
Valine 0.209mg 0.022mg 0%
Histidine 0.015mg 0.019mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +320.8%
Contains more FatsFats +611.1%
Contains more OtherOther +2300%
Contains more WaterWater +12.6%
~equal in Carbs ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 +1060%
Contains more Poly. FatPolyunsaturated fat +407%
Contains less Sat. FatSaturated fat -83.8%

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