Jicama vs. Kale
Nutrition comparison of Jicama and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and kale:
- Both kale and jicama are high in Vitamin C and dietary fiber.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and jicama contain similar amounts of calories - kale has 35 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Jicama has a macronutrient ratio of 7:91:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Kale | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 91% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and jicama contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both kale and jicama are high in dietary fiber. Jicama has 20% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Kale and jicama contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Kale has 306% more protein than jicama - kale has 2.9g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both kale and jicama are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kale and jicama are high in Vitamin C. Kale has 362% more Vitamin C than jicama - kale has 93.4mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than jicama - kale has 241ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Kale and jicama contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1297 times more Vitamin K than jicama - kale has 389.6ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Jicama | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.029 MG | 0.347 MG |
| Niacin | 0.2 MG | 1.18 MG |
| Pantothenic acid | 0.135 MG | 0.37 MG |
| Vitamin B6 | 0.042 MG | 0.147 MG |
| Folate | 12 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 20 times more calcium than jicama - kale has 254mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Kale has 167% more iron than jicama - kale has 1.6mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 132% more potassium than jicama - kale has 348mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Jicama | Kale | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.378 G |
| Total | 0.014 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than jicama per 100 grams.
| Jicama | Kale | |
|---|---|---|
| linoleic acid | 0.029 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 G | 0.294 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.
Jicama g
()
|
Daily Values (%) |
Kale 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 kale or jicama contain more calories in 100 grams?Kale and jicama contain similar amounts of calories - kale has 35 calories in 100g and jicama has 38 calories.
Does kale or jicama have more carbohydrates?
By weight, kale and jicama contain similar amounts of carbs - kale has 4.4g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does kale or jicama contain more calcium?
Kale is a rich source of calcium and it has 20 times more calcium than jicama - kale has 254mg of calcium in 100 grams and jicama has 12mg of calcium.
Does kale or jicama contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than jicama - kale has 348mg of potassium in 100 grams and jicama has 150mg of potassium.