Raspberries vs. Jicama
Nutrition comparison of Raspberries and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and jicama:
- Both raspberries and jicama are high in Vitamin C and dietary fiber.
- Raspberry has more niacin and pantothenic acid.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and jicama contain similar amounts of calories - raspberry has 52 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to jicama for protein. Raspberries has a macronutrient ratio of 8:82:10 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Jicama | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 82% | 91% |
| Fat | 10% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and jicama contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both raspberries and jicama are high in dietary fiber. Raspberry has 33% more dietary fiber than jicama - raspberry has 6.5g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Raspberries and jicama contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Raspberries and jicama contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both raspberries and jicama are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and jicama are high in Vitamin C. Raspberry has 30% more Vitamin C than jicama - raspberry has 26.2mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Raspberries and jicama contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Raspberries and jicama contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Raspberries and jicama contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Raspberry has more niacin and pantothenic acid. Both raspberries and jicama contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Raspberries | Jicama | |
|---|---|---|
| Thiamin | 0.032 MG | 0.02 MG |
| Riboflavin | 0.038 MG | 0.029 MG |
| Niacin | 0.598 MG | 0.2 MG |
| Pantothenic acid | 0.329 MG | 0.135 MG |
| Vitamin B6 | 0.055 MG | 0.042 MG |
| Folate | 21 UG | 12 UG |
Minerals
calcium
Raspberry has 108% more calcium than jicama - raspberry has 25mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Raspberries and jicama contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Raspberries and jicama contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and jicama has 150mg 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, both raspberries and jicama contain small amounts of beta-carotene.
| Raspberries | Jicama | |
|---|---|---|
| beta-carotene | 12 UG | 13 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Raspberries | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.014 G |
| Total | 0.126 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than jicama per 100 grams.
| Raspberries | Jicama | |
|---|---|---|
| linoleic acid | 0.249 G | 0.029 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Jicama (Yambean (jicama), raw) .
Raspberries g
()
|
Daily Values (%) |
Jicama g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or jicama contain more calories in 100 grams?Raspberries and jicama contain similar amounts of calories - raspberry has 52 calories in 100g and jicama has 38 calories.
Does raspberries or jicama have more carbohydrates?
By weight, raspberries and jicama contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and jicama has 8.8g of carbohydrates.