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Flour vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between flour and jícama raw

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper; however, jícama raw has more vitamin C.
  • Daily need coverage for vitamin B1 for flour is 64% higher.
  • Jícama raw has 48 times less selenium than flour. Flour has 33.9µg of selenium, while jícama raw has 0.7µg.
  • Flour has a higher glycemic index than jícama raw.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Yambean (jicama), raw.

Infographic

Flour 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.
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +83.3%
Contains more CalciumCalcium +25%
Contains more IronIron +673.3%
Contains more CopperCopper +200%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1036.7%
Contains more SeleniumSelenium +4742.9%
Contains more PotassiumPotassium +40.2%

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.
Flour
5
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +3825%
Contains more Vitamin B2Vitamin B2 +1603.4%
Contains more Vitamin B3Vitamin B3 +2852%
Contains more Vitamin B5Vitamin B5 +224.4%
Contains more FolateFolate +1425%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more CholineCholine +30.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.042mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +1334.7%
Contains more FatsFats +988.9%
Contains more CarbsCarbs +765.2%
Contains more OtherOther +53.3%
Contains more WaterWater +655.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +1640%
Contains more Poly. FatPolyunsaturated fat +860.5%
Contains less Sat. FatSaturated fat -86.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Jícama raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Jícama raw DV% diff.
Vitamin B1 0.785mg 0.02mg 64%
Selenium 33.9µg 0.7µg 60%
Iron 4.64mg 0.6mg 51%
Folate 183µg 12µg 43%
Vitamin B3 5.904mg 0.2mg 36%
Vitamin B2 0.494mg 0.029mg 36%
Manganese 0.682mg 0.06mg 27%
Vitamin C 0mg 20.2mg 22%
Carbs 76.31g 8.82g 22%
Protein 10.33g 0.72g 19%
Calories 364kcal 38kcal 16%
Phosphorus 108mg 18mg 13%
Copper 0.144mg 0.048mg 11%
Fiber 2.7g 4.9g 9%
Vitamin B5 0.438mg 0.135mg 6%
Zinc 0.7mg 0.16mg 5%
Vitamin E 0.06mg 0.46mg 3%
Magnesium 22mg 12mg 2%
Polyunsaturated fat 0.413g 0.043g 2%
Choline 10.4mg 13.6mg 1%
Fats 0.98g 0.09g 1%
Saturated fat 0.155g 0.021g 1%
Potassium 107mg 150mg 1%
Net carbs 73.61g 3.92g N/A
Calcium 15mg 12mg 0%
Sugar 0.27g 1.8g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B6 0.044mg 0.042mg 0%
Vitamin K 0.3µg 0.3µg 0%
Monounsaturated fat 0.087g 0.005g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0.018mg 0%
Isoleucine 0.357mg 0.016mg 0%
Leucine 0.71mg 0.025mg 0%
Lysine 0.228mg 0.026mg 0%
Methionine 0.183mg 0.007mg 0%
Phenylalanine 0.52mg 0.017mg 0%
Valine 0.415mg 0.022mg 0%
Histidine 0.23mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Jícama raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Flour
10%
Jícama raw
Minerals Daily Need Coverage Score
59%
Flour
9%
Jícama raw

Comparison summary

Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 55)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.