Apple vs. Jicama
Nutrition comparison of Apple and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and jicama:
- Both jicama and apple are high in dietary fiber.
- Jicama has 4.7 times less sugar than apple.
- Jicama has more pantothenic acid and folate.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama and apple contain similar amounts of calories - jicama has 38 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to jicama for fat. Apple has a macronutrient ratio of 2:95:3 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Jicama | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 95% | 90% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and apple contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both jicama and apple are high in dietary fiber. Jicama has 104% more dietary fiber than apple - jicama has 4.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Jicama has 4.7 times less sugar than apple - jicama has 1.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Jicama and apple contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both jicama and apple are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 339% more Vitamin C than apple - jicama has 20.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Jicama and apple contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Jicama and apple contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Jicama and apple contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Jicama has more pantothenic acid and folate. Both apple and jicama contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Jicama | |
|---|---|---|
| Thiamin | 0.017 MG | 0.02 MG |
| Riboflavin | 0.026 MG | 0.029 MG |
| Niacin | 0.091 MG | 0.2 MG |
| Pantothenic acid | 0.061 MG | 0.135 MG |
| Vitamin B6 | 0.041 MG | 0.042 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Jicama and apple contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Jicama has 400% more iron than apple - jicama has 0.6mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Jicama has 40% more potassium than apple - jicama has 150mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and jicama contain significant amounts of alpha linoleic acid (ALA).
| Apple | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.014 G |
| Total | 0.009 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both apple and jicama contain small amounts of linoleic acid.
| Apple | Jicama | |
|---|---|---|
| linoleic acid | 0.043 G | 0.029 G |
| Total | 0.043 G | 0.029 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Jicama g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does jicama or apple contain more calories in 100 grams?Jicama and apple contain similar amounts of calories - jicama has 38 calories in 100g and apple has 52 calories.
Does jicama or apple have more carbohydrates?
By weight, jicama and apple contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and apple has 13.8g of carbohydrates.