Watermelon vs. Jicama
Nutrition comparison of Watermelon and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and jicama:
- Jicama has 71% less sugar than watermelon.
- Jicama has more folate.
- Jicama is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and jicama contain similar amounts of calories - watermelon has 30 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, watermelon is similar to jicama for protein, carbs and fat. Watermelon has a macronutrient ratio of 7:90:4 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Jicama | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 90% | 90% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and jicama contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 11 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 71% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Watermelon and jicama contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both watermelon and jicama are low in saturated fat - watermelon has 0.02g 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 149% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than jicama - watermelon has 28ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Watermelon and jicama contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Watermelon and jicama contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Jicama has more folate. Both watermelon and jicama contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Watermelon | Jicama | |
|---|---|---|
| Thiamin | 0.033 MG | 0.02 MG |
| Riboflavin | 0.021 MG | 0.029 MG |
| Niacin | 0.178 MG | 0.2 MG |
| Pantothenic acid | 0.221 MG | 0.135 MG |
| Vitamin B6 | 0.045 MG | 0.042 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Watermelon and jicama contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Watermelon and jicama contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Watermelon and jicama contain similar amounts of potassium - watermelon has 112mg 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,
| Watermelon | Jicama | |
|---|---|---|
| beta-carotene | 303 UG | 13 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and jicama contain small amounts of linoleic acid.
| Watermelon | Jicama | |
|---|---|---|
| linoleic acid | 0.05 G | 0.029 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Jicama (Yambean (jicama), raw) .
Watermelon 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 watermelon or jicama contain more calories in 100 grams?Watermelon and jicama contain similar amounts of calories - watermelon has 30 calories in 100g and jicama has 38 calories.
Does watermelon or jicama have more carbohydrates?
By weight, watermelon and jicama contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and jicama has 8.8g of carbohydrates.