Fennel vs. Jicama
Nutrition comparison of Fennel and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and jicama:
- Both fennel and jicama are high in dietary fiber.
- Fennel has more niacin and folate.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and jicama contain similar amounts of calories - fennel has 31 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, fennel is heavier in protein, lighter in carbs and heavier in fat compared to jicama per calorie. Fennel has a macronutrient ratio of 14:81:6 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Jicama | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 81% | 90% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and jicama contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both fennel and jicama are high in dietary fiber. Jicama has 58% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Fennel and jicama contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Fennel and jicama contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both fennel and jicama are low in saturated fat - fennel has 0.09g 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 68% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Fennel has 47 times more Vitamin A than jicama - fennel has 48ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Fennel and jicama contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Fennel has 208 times more Vitamin K than jicama - fennel has 62.8ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Fennel has more niacin and folate. Both fennel and jicama contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Fennel | Jicama | |
|---|---|---|
| Thiamin | 0.01 MG | 0.02 MG |
| Riboflavin | 0.032 MG | 0.029 MG |
| Niacin | 0.64 MG | 0.2 MG |
| Pantothenic acid | 0.232 MG | 0.135 MG |
| Vitamin B6 | 0.047 MG | 0.042 MG |
| Folate | 27 UG | 12 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 308% more calcium than jicama - fennel has 49mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Fennel and jicama contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Fennel is an excellent source of potassium and it has 176% more potassium than jicama - fennel has 414mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than jicama per 100 grams.
| Fennel | Jicama | |
|---|---|---|
| linoleic acid | 0.169 G | 0.029 G |
| Total | 0.169 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.
Fennel 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 fennel or jicama contain more calories in 100 grams?Fennel and jicama contain similar amounts of calories - fennel has 31 calories in 100g and jicama has 38 calories.
Does fennel or jicama have more carbohydrates?
By weight, fennel and jicama contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does fennel or jicama contain more potassium?
Fennel is a rich source of potassium and it has 180% more potassium than jicama - fennel has 414mg of potassium in 100 grams and jicama has 150mg of potassium.