White Rice vs. Jicama
Nutrition comparison of Cooked White Rice and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and jicama:
- Jicama has 69% less carbohydrates than white rice.
- Jicama is an excellent source of Vitamin C and dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, jicama contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and jicama has 71% less calories than white rice - white rice has 130 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, white rice is similar to jicama for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Jicama | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 91% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 69% less carbohydrates than white rice - white rice has 28.6g 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 15 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
White rice has less sugar than jicama - jicama has 1.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 231% more protein than jicama - white rice has 2.4g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both white rice and jicama are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - jicama has 20.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Jicama and white rice contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Jicama has more Vitamin E than white rice - jicama has 0.46mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Jicama and white rice contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, jicama contains more riboflavin. Both white rice and jicama contain significant amounts of Vitamin B6.
| White Rice | Jicama | |
|---|---|---|
| Thiamin | 0.167 MG | 0.02 MG |
| Riboflavin | 0.016 MG | 0.029 MG |
| Niacin | 1.835 MG | 0.2 MG |
| Pantothenic acid | 0.411 MG | 0.135 MG |
| Vitamin B6 | 0.05 MG | 0.042 MG |
| Folate | 58 UG | 12 UG |
Minerals
calcium
Jicama has 300% more calcium than white rice - white rice has 3mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
White rice has 148% more iron than jicama - white rice has 1.5mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Jicama has 417% more potassium than white rice - white rice has 29mg of potassium per 100 grams and jicama has 150mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and jicama contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.014 G |
| Total | 0.01 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and jicama contain small amounts of linoleic acid.
| White Rice | Jicama | |
|---|---|---|
| linoleic acid | 0.046 G | 0.029 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Jicama (Yambean (jicama), raw) .
Cooked White Rice 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 white rice or jicama contain more calories in 100 grams?White rice is high in calories and jicama has 70% less calories than white rice - white rice has 130 calories in 100g and jicama has 38 calories.
Does white rice or jicama have more carbohydrates?
By weight, jicama has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and jicama has 8.8g of carbohydrates.