Papaya vs. Jicama
Nutrition comparison of Papaya and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and jicama:
- Both papaya and jicama are high in Vitamin C.
- Jicama has 3.3 times less sugar than papaya.
- Jicama is an excellent source of dietary fiber.
- Papaya has more niacin and folate.
USDA sources for nutritional information: Papaya (Papayas, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and jicama contain similar amounts of calories - papaya has 43 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, papaya is lighter in protein and similar to jicama for carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Jicama | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 91% | 90% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and jicama contain similar amounts of carbs - papaya has 10.8g 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 188% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 3.3 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Papaya and jicama contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both papaya and jicama are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both papaya and jicama are high in Vitamin C. Papaya has 201% more Vitamin C than jicama - papaya has 60.9mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Papaya has 46 times more Vitamin A than jicama - papaya has 47ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Papaya and jicama contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Papaya and jicama contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Papaya has more niacin and folate. Both papaya and jicama contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Papaya | Jicama | |
|---|---|---|
| Thiamin | 0.023 MG | 0.02 MG |
| Riboflavin | 0.027 MG | 0.029 MG |
| Niacin | 0.357 MG | 0.2 MG |
| Pantothenic acid | 0.191 MG | 0.135 MG |
| Vitamin B6 | 0.038 MG | 0.042 MG |
| Folate | 37 UG | 12 UG |
Minerals
calcium
Papaya has 67% more calcium than jicama - papaya has 20mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Papaya and jicama contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Papaya and jicama contain similar amounts of potassium - papaya has 182mg 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,
| Papaya | Jicama | |
|---|---|---|
| beta-carotene | 274 UG | 13 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Papaya | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.014 G |
| Total | 0.047 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and jicama contain small amounts of linoleic acid.
| Papaya | Jicama | |
|---|---|---|
| linoleic acid | 0.011 G | 0.029 G |
| Total | 0.011 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.
Papaya 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 papaya or jicama contain more calories in 100 grams?Papaya and jicama contain similar amounts of calories - papaya has 43 calories in 100g and jicama has 38 calories.
Does papaya or jicama have more carbohydrates?
By weight, papaya and jicama contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and jicama has 8.8g of carbohydrates.