Coconut vs. Jicama
Nutrition comparison of Coconut and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and jicama:
- Both jicama and coconut are high in dietary fiber.
- Coconut has more thiamin, niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Jicama has 71% less sugar than coconut.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and jicama has 89% less calories than coconut - jicama has 38 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in carbs, much heavier in fat and similar to jicama for protein. Coconut has a macronutrient ratio of 4:16:80 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Jicama | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 16% | 91% |
| Fat | 80% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 42% less carbohydrates than coconut - jicama has 8.8g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both jicama and coconut are high in dietary fiber. Coconut has 84% more dietary fiber than jicama - jicama has 4.9g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Jicama has 71% less sugar than coconut - jicama has 1.8g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 363% more protein than jicama - jicama has 0.72g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and jicama has 100% less saturated fat than coconut - jicama has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 512% more Vitamin C than coconut - jicama has 20.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Jicama and coconut contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Jicama and coconut contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Jicama and coconut contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate. Both coconut and jicama contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Coconut | Jicama | |
|---|---|---|
| Thiamin | 0.066 MG | 0.02 MG |
| Riboflavin | 0.02 MG | 0.029 MG |
| Niacin | 0.54 MG | 0.2 MG |
| Pantothenic acid | 0.3 MG | 0.135 MG |
| Vitamin B6 | 0.054 MG | 0.042 MG |
| Folate | 26 UG | 12 UG |
Minerals
calcium
Jicama and coconut contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 305% more iron than jicama - jicama has 0.6mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 137% more potassium than jicama - jicama has 150mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than jicama per 100 grams.
| Coconut | Jicama | |
|---|---|---|
| linoleic acid | 0.366 G | 0.029 G |
| Total | 0.366 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.
Coconut 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 coconut contain more calories in 100 grams?Coconut is high in calories and jicama has 90% less calories than coconut - jicama has 38 calories in 100g and coconut has 354 calories.
Does jicama or coconut have more carbohydrates?
By weight, jicama has 40% fewer carbohydrates than coconut - jicama has 8.8g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does jicama or coconut contain more potassium?
Coconut is a rich source of potassium and it has 140% more potassium than jicama - jicama has 150mg of potassium in 100 grams and coconut has 356mg of potassium.