Jackfruit vs. Jicama
Nutrition comparison of Jackfruit and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and jicama:
- Both jicama and jackfruit are high in Vitamin C.
- Jackfruit has more thiamin, niacin and Vitamin B6.
- Jackfruit is an excellent source of potassium.
- Jicama has 60% less calories than jackfruit.
- Jicama has 62% less carbohydrates than jackfruit.
- Jicama has signficantly less sugar than jackfruit.
- Jicama is an excellent source of dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 60% less calories than jackfruit - jicama has 38 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is heavier in fat and similar to jicama for protein and carbs. Jackfruit has a macronutrient ratio of 6:88:6 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Jicama | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 88% | 90% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 62% less carbohydrates than jackfruit - jicama has 8.8g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 227% more dietary fiber than jackfruit - jicama has 4.9g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Jicama has signficantly less sugar than jackfruit - jicama has 1.8g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Jicama and jackfruit contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both jicama and jackfruit are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both jicama and jackfruit are high in Vitamin C. Jicama has 47% more Vitamin C than jackfruit - jicama has 20.2mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Jicama and jackfruit contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Jicama and jackfruit contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Jicama and jackfruit contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, niacin and Vitamin B6. Both jackfruit and jicama contain significant amounts of riboflavin, pantothenic acid and folate.
| Jackfruit | Jicama | |
|---|---|---|
| Thiamin | 0.105 MG | 0.02 MG |
| Riboflavin | 0.055 MG | 0.029 MG |
| Niacin | 0.92 MG | 0.2 MG |
| Pantothenic acid | 0.235 MG | 0.135 MG |
| Vitamin B6 | 0.329 MG | 0.042 MG |
| Folate | 24 UG | 12 UG |
Minerals
calcium
Jackfruit has 100% more calcium than jicama - jicama has 12mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Jicama and jackfruit contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Jackfruit is an excellent source of potassium and it has 199% more potassium than jicama - jicama has 150mg of potassium per 100 grams and jackfruit has 448mg 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,
| Jackfruit | Jicama | |
|---|---|---|
| beta-carotene | 61 UG | 13 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 157 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Jackfruit | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.014 G |
| Total | 0.079 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and jicama contain small amounts of linoleic acid.
| Jackfruit | Jicama | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.029 G |
| Total | 0.019 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.
Jackfruit 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 jackfruit contain more calories in 100 grams?Jicama has 60% less calories than jackfruit - jicama has 38 calories in 100g and jackfruit has 95 calories.
Does jicama or jackfruit have more carbohydrates?
By weight, jicama has 60% fewer carbohydrates than jackfruit - jicama has 8.8g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does jicama or jackfruit contain more potassium?
Jackfruit is a rich source of potassium and it has 200% more potassium than jicama - jicama has 150mg of potassium in 100 grams and jackfruit has 448mg of potassium.