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  6. Flour vs. Jícama raw

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
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%

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.