Jicama vs. Leeks
Nutrition comparison of Jicama and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and leeks:
- Jicama is an excellent source of Vitamin C and dietary fiber.
- Leek has more thiamin, niacin, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than jicama.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 38% less calories than leek - leek has 61 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is heavier in carbs and similar to leeks for protein and fat. Jicama has a macronutrient ratio of 7:91:2 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Leeks | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 91% | 86% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and jicama contain similar amounts of carbs - leek has 14.2g 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 172% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Leeks and jicama contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Leeks and jicama contain similar amounts of protein - leek has 1.5g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both leeks and jicama are low in saturated fat - leek has 0.04g 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 68% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than jicama - leek has 83ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Leeks and jicama contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Leek has 155 times more Vitamin K than jicama - leek has 47ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Leek has more thiamin, niacin, Vitamin B6 and folate. Both jicama and leeks contain significant amounts of riboflavin and pantothenic acid.
| Jicama | Leeks | |
|---|---|---|
| Thiamin | 0.02 MG | 0.06 MG |
| Riboflavin | 0.029 MG | 0.03 MG |
| Niacin | 0.2 MG | 0.4 MG |
| Pantothenic acid | 0.135 MG | 0.14 MG |
| Vitamin B6 | 0.042 MG | 0.233 MG |
| Folate | 12 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 392% more calcium than jicama - leek has 59mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Leek is a great source of iron and it has 250% more iron than jicama - leek has 2.1mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Leeks and jicama contain similar amounts of potassium - leek has 180mg 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, leek has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Jicama | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.099 G |
| Total | 0.014 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than jicama per 100 grams.
| Jicama | Leeks | |
|---|---|---|
| linoleic acid | 0.029 G | 0.067 G |
| Total | 0.029 G | 0.067 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 (%) |
Leeks 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 leeks or jicama contain more calories in 100 grams?Jicama has 40% less calories than leek - leek has 61 calories in 100g and jicama has 38 calories.
Does leeks or jicama have more carbohydrates?
By weight, leeks and jicama contain similar amounts of carbs - leek has 14.2g of carbs for 100g and jicama has 8.8g of carbohydrates.