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  6. Winged bean vs. Jícama raw

Winged bean vs. Jícama raw — In-Depth Nutrition Comparison

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Important differences between winged bean and jícama raw

  • Winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, vitamin B2, and vitamin B3; however, jícama raw has more vitamin C.
  • Winged bean's daily need coverage for copper is 149% more.
  • Winged bean has 19 times more vitamin B1 than jícama raw. Winged bean has 0.379mg of vitamin B1, while jícama raw has 0.02mg.
  • Winged bean has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Winged bean tuber, raw and Yambean (jicama), raw.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 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 +100%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +290.7%
Contains more IronIron +233.3%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +768.8%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +786.7%
Contains less SodiumSodium -88.6%
~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.
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 +1795%
Contains more Vitamin B2Vitamin B2 +413.8%
Contains more Vitamin B3Vitamin B3 +720%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +16.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Jícama raw DV% diff.
Copper 1.386mg 0.048mg 149%
Vitamin B1 0.379mg 0.02mg 30%
Vitamin C 0mg 20.2mg 22%
Protein 11.6g 0.72g 22%
Manganese 0.532mg 0.06mg 21%
Fiber 4.9g 20%
Iron 2mg 0.6mg 18%
Potassium 586mg 150mg 13%
Zinc 1.39mg 0.16mg 11%
Vitamin B3 1.64mg 0.2mg 9%
Vitamin B2 0.149mg 0.029mg 9%
Calories 148kcal 38kcal 6%
Carbs 28.1g 8.82g 6%
Phosphorus 45mg 18mg 4%
Vitamin E 0.46mg 3%
Magnesium 24mg 12mg 3%
Vitamin B6 0.075mg 0.042mg 3%
Folate 19µg 12µg 2%
Calcium 30mg 12mg 2%
Choline 13.6mg 2%
Sodium 35mg 4mg 1%
Polyunsaturated fat 0.174g 0.043g 1%
Monounsaturated fat 0.234g 0.005g 1%
Fats 0.9g 0.09g 1%
Saturated fat 0.222g 0.021g 1%
Net carbs 28.1g 3.92g N/A
Sugar 1.8g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.116mg 0.135mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0.018mg 0%
Isoleucine 0.425mg 0.016mg 0%
Leucine 0.64mg 0.025mg 0%
Lysine 0.592mg 0.026mg 0%
Methionine 0.143mg 0.007mg 0%
Phenylalanine 0.451mg 0.017mg 0%
Valine 0.599mg 0.022mg 0%
Histidine 0.241mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 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 +1511.1%
Contains more FatsFats +900%
Contains more CarbsCarbs +218.6%
Contains more OtherOther +566.7%
Contains more WaterWater +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +4580%
Contains more Poly. FatPolyunsaturated fat +304.7%
Contains less Sat. FatSaturated fat -90.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.