Broccoli vs. Jicama
Nutrition comparison of Broccoli and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and jicama:
- Both jicama and broccoli are high in Vitamin C and dietary fiber.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama and broccoli contain similar amounts of calories - jicama has 38 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is much heavier in protein, much lighter in carbs and heavier in fat compared to jicama per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Jicama | |
|---|---|---|
| Protein | 28% | 7% |
| Carbohydrates | 65% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and broccoli contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both jicama and broccoli are high in dietary fiber. Jicama has 88% more dietary fiber than broccoli - jicama has 4.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Jicama and broccoli contain similar amounts of sugar - jicama has 1.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 292% more protein than jicama - jicama has 0.72g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both jicama and broccoli are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both jicama and broccoli are high in Vitamin C. Broccoli has 342% more Vitamin C than jicama - jicama has 20.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than jicama - jicama has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Jicama and broccoli contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than jicama - jicama has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Broccoli | Jicama | |
|---|---|---|
| Thiamin | 0.071 MG | 0.02 MG |
| Riboflavin | 0.117 MG | 0.029 MG |
| Niacin | 0.639 MG | 0.2 MG |
| Pantothenic acid | 0.573 MG | 0.135 MG |
| Vitamin B6 | 0.175 MG | 0.042 MG |
| Folate | 63 UG | 12 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 292% more calcium than jicama - jicama has 12mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Jicama and broccoli contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 111% more potassium than jicama - jicama has 150mg of potassium per 100 grams and broccoli has 316mg 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,
| Broccoli | Jicama | |
|---|---|---|
| beta-carotene | 361 UG | 13 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and jicama contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.014 G |
| Total | 0.0215 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and jicama contain small amounts of linoleic acid.
| Broccoli | Jicama | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.029 G |
| Total | 0.055 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.
Broccoli 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 broccoli contain more calories in 100 grams?Jicama and broccoli contain similar amounts of calories - jicama has 38 calories in 100g and broccoli has 34 calories.
Does jicama or broccoli have more carbohydrates?
By weight, jicama and broccoli contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does jicama or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than jicama - jicama has 150mg of potassium in 100 grams and broccoli has 316mg of potassium.