Jicama vs. Zucchini
Nutrition comparison of Jicama and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and zucchini:
- Both zucchini and jicama are high in Vitamin C.
- Jicama is an excellent source of dietary fiber.
- Zucchini has 55% less calories than jicama.
- Zucchini has more riboflavin, niacin and Vitamin B6.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 55% less calories than jicama - zucchini has 17 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Jicama has a macronutrient ratio of 7:91:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Zucchini | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 91% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and jicama contain similar amounts of carbs - zucchini has 3.1g 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 390% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Zucchini and jicama contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Zucchini and jicama contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both zucchini and jicama are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both zucchini and jicama are high in Vitamin C. Zucchini is very similar to zucchini for Vitamin C - zucchini has 17.9mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Zucchini and jicama contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Zucchini and jicama contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Zucchini and jicama contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin, niacin and Vitamin B6. Both jicama and zucchini contain significant amounts of thiamin, pantothenic acid and folate.
| Jicama | Zucchini | |
|---|---|---|
| Thiamin | 0.02 MG | 0.045 MG |
| Riboflavin | 0.029 MG | 0.094 MG |
| Niacin | 0.2 MG | 0.451 MG |
| Pantothenic acid | 0.135 MG | 0.204 MG |
| Vitamin B6 | 0.042 MG | 0.163 MG |
| Folate | 12 UG | 24 UG |
Minerals
calcium
Zucchini and jicama contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Zucchini and jicama contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Zucchini is a great source of potassium and it has 74% more potassium than jicama - zucchini has 261mg 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, zucchini has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Jicama | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.061 G |
| Total | 0.014 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and zucchini contain small amounts of linoleic acid.
| Jicama | Zucchini | |
|---|---|---|
| linoleic acid | 0.029 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.029 G | 0.031 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 (%) |
Zucchini 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 zucchini or jicama contain more calories in 100 grams?Zucchini has 60% less calories than jicama - zucchini has 17 calories in 100g and jicama has 38 calories.
Does zucchini or jicama have more carbohydrates?
By weight, zucchini and jicama contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and jicama has 8.8g of carbohydrates.