Currants vs. Jicama
Nutrition comparison of Currants and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and jicama:
- Both jicama and currants are high in Vitamin C and dietary fiber.
- Currant is a great source of potassium.
- Jicama has 3 times less sugar than currant.
- Jicama has more pantothenic acid.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama and currants contain similar amounts of calories - jicama has 38 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to jicama for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Jicama | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and currants contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both jicama and currants are high in dietary fiber. Jicama has 14% more dietary fiber than currant - jicama has 4.9g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Jicama has 3 times less sugar than currant - jicama has 1.8g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Jicama and currants contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both jicama and currants are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both jicama and currants are high in Vitamin C. Currant has 103% more Vitamin C than jicama - jicama has 20.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Jicama and currants contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Jicama and currants contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Jicama and currants contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Jicama has more pantothenic acid. Both currants and jicama contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Currants | Jicama | |
|---|---|---|
| Thiamin | 0.04 MG | 0.02 MG |
| Riboflavin | 0.05 MG | 0.029 MG |
| Niacin | 0.1 MG | 0.2 MG |
| Pantothenic acid | 0.064 MG | 0.135 MG |
| Vitamin B6 | 0.07 MG | 0.042 MG |
| Folate | 8 UG | 12 UG |
Minerals
calcium
Currant has 175% more calcium than jicama - jicama has 12mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 67% more iron than jicama - jicama has 0.6mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 83% more potassium than jicama - jicama has 150mg of potassium per 100 grams and currant has 275mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both currants and jicama contain significant amounts of beta-carotene.
| Currants | Jicama | |
|---|---|---|
| beta-carotene | 25 UG | 13 UG |
| lutein + zeaxanthin | 47 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Currants | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.014 G |
| Total | 0.035 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both currants and jicama contain significant amounts of linoleic acid.
| Currants | Jicama | |
|---|---|---|
| linoleic acid | 0.053 G | 0.029 G |
| Total | 0.053 G | 0.029 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Currants or Jicama .
Currants 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 % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 currants contain more calories in 100 grams?Jicama and currants contain similar amounts of calories - jicama has 38 calories in 100g and currant has 56 calories.
Does jicama or currants have more carbohydrates?
By weight, jicama and currants contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and currant has 13.8g of carbohydrates.