Jicama vs. Yellow Corn
Nutrition comparison of Jicama and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and yellow corn:
- Both yellow corn and jicama are high in dietary fiber.
- Jicama has 58% less carbohydrates than yellow corn.
- Jicama has 60% less calories than yellow corn.
- Jicama is an excellent source of Vitamin C.
- Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 60% less calories than yellow corn - yellow corn has 96 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Jicama has a macronutrient ratio of 8:90:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Yellow Corn | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 90% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 58% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both yellow corn and jicama are high in dietary fiber. Jicama has 104% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Yellow corn and jicama contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Yellow corn has 374% more protein than jicama - yellow corn has 3.4g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both yellow corn and jicama are low in saturated fat - yellow corn has 0.2g 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 267% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Yellow corn and jicama contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Yellow corn and jicama contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Yellow corn and jicama contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6. Both jicama and yellow corn contain significant amounts of riboflavin and folate.
| Jicama | Yellow Corn | |
|---|---|---|
| Thiamin | 0.02 MG | 0.093 MG |
| Riboflavin | 0.029 MG | 0.057 MG |
| Niacin | 0.2 MG | 1.683 MG |
| Pantothenic acid | 0.135 MG | 0.792 MG |
| Vitamin B6 | 0.042 MG | 0.139 MG |
| Folate | 12 UG | 23 UG |
Minerals
calcium
Jicama has 300% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Yellow corn and jicama contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Yellow corn is a great source of potassium and it has 45% more potassium than jicama - yellow corn has 218mg 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,
| Jicama | Yellow Corn | |
|---|---|---|
| beta-carotene | 13 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jicama and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Jicama | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.018 G |
| Total | 0.014 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than jicama per 100 grams.
| Jicama | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.029 G | 0.586 G |
| Total | 0.029 G | 0.586 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: Jicama (Yambean (jicama), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Jicama g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or jicama contain more calories in 100 grams?Jicama has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and jicama has 38 calories.
Does yellow corn or jicama have more carbohydrates?
By weight, jicama has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and jicama has 8.8g of carbohydrates.