Mango vs. Jicama
Nutrition comparison of Mango and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and jicama:
- Both mango and jicama are high in Vitamin C.
- Jicama has 6.5 times less sugar than mango.
- Jicama is an excellent source of dietary fiber.
- Mango has more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Mango (Mangos, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 37% less calories than mango - mango has 60 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, mango is similar to jicama for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Jicama | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 90% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 41% less carbohydrates than mango - mango has 15g 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 206% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 6.5 times less sugar than mango - mango has 13.7g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Mango and jicama contain similar amounts of protein - mango has 0.82g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both mango and jicama are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both mango and jicama are high in Vitamin C. Mango has 80% more Vitamin C than jicama - mango has 36.4mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than jicama - mango has 54ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Mango and jicama contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Mango and jicama contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Mango has more niacin, Vitamin B6 and folate. Both mango and jicama contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Mango | Jicama | |
|---|---|---|
| Thiamin | 0.028 MG | 0.02 MG |
| Riboflavin | 0.038 MG | 0.029 MG |
| Niacin | 0.669 MG | 0.2 MG |
| Pantothenic acid | 0.197 MG | 0.135 MG |
| Vitamin B6 | 0.119 MG | 0.042 MG |
| Folate | 43 UG | 12 UG |
Minerals
calcium
Mango and jicama contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Jicama has 275% more iron than mango - mango has 0.16mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Mango and jicama contain similar amounts of potassium - mango has 168mg 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,
| Mango | Jicama | |
|---|---|---|
| beta-carotene | 640 UG | 13 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Mango | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.014 G |
| Total | 0.051 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both mango and jicama contain small amounts of linoleic acid.
| Mango | Jicama | |
|---|---|---|
| linoleic acid | 0.019 G | 0.029 G |
| Total | 0.019 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.
Mango 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 mango or jicama contain more calories in 100 grams?Jicama has 40% less calories than mango - mango has 60 calories in 100g and jicama has 38 calories.
Does mango or jicama have more carbohydrates?
By weight, jicama has 40% fewer carbohydrates than mango - mango has 15g of carbs for 100g and jicama has 8.8g of carbohydrates.