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.
Detailed nutritional comparison of cranberry and jicama is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cranberry (Cranberries, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Jicama src

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 similar to jicama for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:94:2 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Jicama
Protein 4% 7%
Carbohydrates 94% 91%
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

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,

Cranberry Jicama
beta-carotene 38 UG 13 UG
lutein + zeaxanthin 91 UG ~

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cranberry or Jicama .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Jicama (Yambean (jicama), raw) .

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G Water G
G Starch G
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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.

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