Cranberry vs. Jicama
Nutrition comparison of Cranberry and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and jicama:
- Both jicama and cranberry are high in Vitamin C and dietary fiber.
- Jicama has more folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama and cranberry contain similar amounts of calories - jicama has 38 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to jicama for fat. Cranberry has a macronutrient ratio of 4:95:2 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Jicama | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and cranberry contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both jicama and cranberry are high in dietary fiber. Jicama has 36% more dietary fiber than cranberry - jicama has 4.9g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Jicama and cranberry contain similar amounts of sugar - jicama has 1.8g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Jicama and cranberry contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both jicama and cranberry are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both jicama and cranberry are high in Vitamin C. Jicama has 44% more Vitamin C than cranberry - jicama has 20.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Jicama and cranberry contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Jicama and cranberry contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Jicama and cranberry contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Jicama has more folate. Both cranberry and jicama contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Jicama | |
|---|---|---|
| Thiamin | 0.012 MG | 0.02 MG |
| Riboflavin | 0.02 MG | 0.029 MG |
| Niacin | 0.101 MG | 0.2 MG |
| Pantothenic acid | 0.295 MG | 0.135 MG |
| Vitamin B6 | 0.057 MG | 0.042 MG |
| Folate | 1 UG | 12 UG |
Minerals
calcium
Jicama and cranberry contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Jicama and cranberry contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Jicama has 88% more potassium than cranberry - jicama has 150mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and jicama contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.014 G |
| Total | 0.022 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and jicama contain small amounts of linoleic acid.
| Cranberry | Jicama | |
|---|---|---|
| linoleic acid | 0.033 G | 0.029 G |
| Total | 0.033 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.
Cranberry 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 cranberry contain more calories in 100 grams?Jicama and cranberry contain similar amounts of calories - jicama has 38 calories in 100g and cranberry has 46 calories.
Does jicama or cranberry have more carbohydrates?
By weight, jicama and cranberry contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and cranberry has 12g of carbohydrates.