Orange Zest vs. Jicama
Nutrition comparison of Orange Zest and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and jicama:
- Both orange zest and jicama are high in Vitamin C and dietary fiber.
- Jicama has 61% less calories than orange zest.
- Jicama has 65% less carbohydrates than orange zest.
- Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of calcium.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 61% less calories than orange zest - orange zest has 97 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, orange zest is heavier in carbs and similar to jicama for protein and fat. Orange zest has a macronutrient ratio of 6:94:0 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Jicama | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 94% | 90% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 65% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both orange zest and jicama are high in dietary fiber. Orange zest has 116% more dietary fiber than jicama - orange zest has 10.6g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Orange zest has less sugar than jicama - jicama has 1.8g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and jicama contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both orange zest and jicama are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange zest and jicama are high in Vitamin C. Orange zest has 573% more Vitamin C than jicama - orange zest has 136mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Orange zest and jicama contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Orange zest and jicama contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Jicama and orange zest contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Zest | Jicama | |
|---|---|---|
| Thiamin | 0.12 MG | 0.02 MG |
| Riboflavin | 0.09 MG | 0.029 MG |
| Niacin | 0.9 MG | 0.2 MG |
| Pantothenic acid | 0.49 MG | 0.135 MG |
| Vitamin B6 | 0.176 MG | 0.042 MG |
| Folate | 30 UG | 12 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 12 times more calcium than jicama - orange zest has 161mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Orange zest and jicama contain similar amounts of iron - orange zest has 0.8mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Orange zest is a great source of potassium and it has 41% more potassium than jicama - orange zest has 212mg of potassium per 100 grams and jicama has 150mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange zest and jicama contain significant amounts of alpha linoleic acid (ALA).
| Orange Zest | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.014 G |
| Total | 0.011 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and jicama contain small amounts of linoleic acid.
| Orange Zest | Jicama | |
|---|---|---|
| linoleic acid | 0.029 G | 0.029 G |
| Total | 0.029 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: Orange Zest (Orange peel, raw) and Jicama (Yambean (jicama), raw) .
Orange Zest 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 orange zest or jicama contain more calories in 100 grams?Jicama has 60% less calories than orange zest - orange zest has 97 calories in 100g and jicama has 38 calories.
Does orange zest or jicama have more carbohydrates?
By weight, jicama has 70% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does orange zest or jicama contain more calcium?
Orange zest is a rich source of calcium and it has 12 times more calcium than jicama - orange zest has 161mg of calcium in 100 grams and jicama has 12mg of calcium.