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  6. Watercress vs. Jícama raw

Watercress vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between watercress and jícama raw

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B2, vitamin B6, phosphorus, and vitamin B1; however, jícama raw has more fiber.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Jícama raw has 152 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while jícama raw has 21IU.
  • Watercress has a higher glycemic index than jícama raw.

Food types used in this article are Watercress, raw and Yambean (jicama), raw.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +75%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +120%
Contains more CopperCopper +60.4%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +306.7%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +200%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -90.2%

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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 CVitamin C +112.9%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +313.8%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +83233.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +51.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Jícama raw DV% diff.
Vitamin K 250µg 0.3µg 208%
Vitamin C 43mg 20.2mg 25%
Vitamin A 160µg 1µg 18%
Fiber 0.5g 4.9g 18%
Calcium 120mg 12mg 11%
Manganese 0.244mg 0.06mg 8%
Vitamin B2 0.12mg 0.029mg 7%
Vitamin B6 0.129mg 0.042mg 7%
Phosphorus 60mg 18mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Iron 0.2mg 0.6mg 5%
Potassium 330mg 150mg 5%
Vitamin E 1mg 0.46mg 4%
Vitamin B5 0.31mg 0.135mg 4%
Copper 0.077mg 0.048mg 3%
Carbs 1.29g 8.82g 3%
Protein 2.3g 0.72g 3%
Magnesium 21mg 12mg 2%
Sodium 41mg 4mg 2%
Folate 9µg 12µg 1%
Choline 9mg 13.6mg 1%
Calories 11kcal 38kcal 1%
Fats 0.1g 0.09g 0%
Net carbs 0.79g 3.92g N/A
Sugar 0.2g 1.8g N/A
Zinc 0.11mg 0.16mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.2mg 0.2mg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.008g 0.005g 0%
Polyunsaturated fat 0.035g 0.043g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0.018mg 0%
Isoleucine 0.093mg 0.016mg 0%
Leucine 0.166mg 0.025mg 0%
Lysine 0.134mg 0.026mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.114mg 0.017mg 0%
Valine 0.137mg 0.022mg 0%
Histidine 0.04mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +219.4%
Contains more OtherOther +300%
Contains more CarbsCarbs +583.7%
~equal in Fats ~0.09g
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 +60%
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +22.9%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.