Avocado vs. Jicama
Nutrition comparison of Avocado and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and jicama:
- Both jicama and avocado are high in dietary fiber.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
- Jicama has 100.2 times less saturated fat than avocado.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and jicama has 77% less calories than avocado - jicama has 38 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to jicama per calorie. Avocado has a macronutrient ratio of 4:19:77 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Jicama | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 90% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and avocado contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both jicama and avocado are high in dietary fiber. Avocado has 39% more dietary fiber than jicama - jicama has 4.9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Jicama and avocado contain similar amounts of sugar - jicama has 1.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Jicama and avocado contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Jicama has 100.2 times less saturated fat than avocado - jicama has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 130% more Vitamin C than avocado - jicama has 20.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Jicama and avocado contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 328% more Vitamin E than jicama - jicama has 0.46mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than jicama - jicama has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Jicama | |
|---|---|---|
| Thiamin | 0.075 MG | 0.02 MG |
| Riboflavin | 0.143 MG | 0.029 MG |
| Niacin | 1.912 MG | 0.2 MG |
| Pantothenic acid | 1.463 MG | 0.135 MG |
| Vitamin B6 | 0.287 MG | 0.042 MG |
| Folate | 89 UG | 12 UG |
Minerals
calcium
Jicama and avocado contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Jicama and avocado contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 238% more potassium than jicama - jicama has 150mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Jicama | |
|---|---|---|
| beta-carotene | 63 UG | 13 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Avocado | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.014 G |
| Total | 0.125 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than jicama per 100 grams.
| Avocado | Jicama | |
|---|---|---|
| linoleic acid | 1.674 G | 0.029 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and jicama has 80% less calories than avocado - jicama has 38 calories in 100g and avocado has 167 calories.
Does jicama or avocado have more carbohydrates?
By weight, jicama and avocado contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does jicama or avocado contain more potassium?
Avocado is a rich source of potassium and it has 240% more potassium than jicama - jicama has 150mg of potassium in 100 grams and avocado has 507mg of potassium.