Brown Rice vs. Jicama
Nutrition comparison of Cooked Brown Rice and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and jicama:
- Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Jicama has 66% less carbohydrates than brown rice.
- Jicama is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Brown rice is high in calories and jicama has 69% less calories than brown rice - brown rice has 123 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, brown rice is lighter in carbs, heavier in fat and similar to jicama for protein. Brown rice has a macronutrient ratio of 9:84:7 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Jicama | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 84% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 66% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 206% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Brown rice and jicama contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Brown rice has 281% more protein than jicama - brown rice has 2.7g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both brown rice and jicama are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has more Vitamin C than brown rice - jicama has 20.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Jicama and brown rice contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and jicama contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Brown rice and jicama contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6. Both brown rice and jicama contain significant amounts of riboflavin and folate.
| Brown Rice | Jicama | |
|---|---|---|
| Thiamin | 0.178 MG | 0.02 MG |
| Riboflavin | 0.069 MG | 0.029 MG |
| Niacin | 2.561 MG | 0.2 MG |
| Pantothenic acid | 0.38 MG | 0.135 MG |
| Vitamin B6 | 0.123 MG | 0.042 MG |
| Folate | 9 UG | 12 UG |
Minerals
calcium
Jicama has 300% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Brown rice and jicama contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Jicama has 74% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and jicama has 150mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and jicama contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.014 G |
| Total | 0.011 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than jicama per 100 grams.
| Brown Rice | Jicama | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.029 G |
| Total | 0.359 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Jicama (Yambean (jicama), raw) .
Cooked Brown Rice 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 brown rice or jicama contain more calories in 100 grams?Brown rice is high in calories and jicama has 70% less calories than brown rice - brown rice has 123 calories in 100g and jicama has 38 calories.
Does brown rice or jicama have more carbohydrates?
By weight, jicama has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and jicama has 8.8g of carbohydrates.