Apple vs. Jicama

Nutrition comparison of Apple and Jicama

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus jicama (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and jicama:

  • Both jicama and apple are high in dietary fiber.
  • Jicama has 4.7 times less sugar than apple.
  • Jicama has more pantothenic acid and folate.
  • Jicama is an excellent source of Vitamin C.
Detailed nutritional comparison of apple and jicama is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.

Image of Apple src
Image of Jicama src

Calories and Carbs

calories

Jicama and apple contain similar amounts of calories - jicama has 38 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to jicama for fat. Apple has a macronutrient ratio of 2:95:3 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Jicama
Protein 2% 8%
Carbohydrates 95% 90%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Jicama and apple contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both jicama and apple are high in dietary fiber. Jicama has 104% more dietary fiber than apple - jicama has 4.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Jicama has 4.7 times less sugar than apple - jicama has 1.8g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Jicama and apple contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both jicama and apple are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Jicama is an excellent source of Vitamin C and it has 339% more Vitamin C than apple - jicama has 20.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Jicama and apple contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Jicama and apple contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Jicama and apple contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Jicama has more pantothenic acid and folate. Both apple and jicama contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Apple Jicama
Thiamin 0.017 MG 0.02 MG
Riboflavin 0.026 MG 0.029 MG
Niacin 0.091 MG 0.2 MG
Pantothenic acid 0.061 MG 0.135 MG
Vitamin B6 0.041 MG 0.042 MG
Folate 3 UG 12 UG

Minerals

calcium

Jicama and apple contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Jicama has 400% more iron than apple - jicama has 0.6mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Jicama has 40% more potassium than apple - jicama has 150mg of potassium per 100 grams and apple has 107mg 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,

Apple Jicama
beta-carotene 27 UG 13 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and jicama contain significant amounts of alpha linoleic acid (ALA).

Apple Jicama
alpha linoleic acid 0.009 G 0.014 G
Total 0.009 G 0.014 G

omega 6s

Comparing omega-6 fatty acids, both apple and jicama contain small amounts of linoleic acid.

Apple Jicama
linoleic acid 0.043 G 0.029 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Jicama (Yambean (jicama), raw) .

Apple 109g

( cup slices )
Daily Values (%)

Jicama 120g

( cup slices )
57KCAL 3%
24% calories
46KCAL 2%
15G 6%
36% carbohydrates
11G 4%
2.6G 11%
dietary fiber 127%
5.9G 24%
11G 400% sugar 2.2G
0.19G 0.3%
73% total fat
0.11G 0.2%
0.03G 0.2%
saturated fat
0.03G 0.1%
0.01G monounsaturated fat 0.01G
0.06G 20% polyunsaturated fat 0.05G
1.1MG 0.1%
sodium 336%
4.8MG 0.3%
Vitamins and Minerals
3.3UG 1%
175% Vitamin A
1.2UG 0.2%
5MG 7%
Vitamin C 380%
24MG 32%
6.5MG 1%
calcium 115%
14MG 1%
0.13MG 1%
iron 453%
0.72MG 4%
5.5MG 2%
magnesium 155%
14MG 5%
117MG 5%
potassium 54%
180MG 8%
0.02MG 2%
thiamin (Vit B1)
0.02MG 2%
0.03MG 3%
riboflavin (Vit B2)
0.03MG 3%
0.1MG 1%
niacin (Vit B3) 140%
0.24MG 2%
0.04MG 3%
Vitamin B6 25%
0.05MG 4%
0.07MG 1%
pantothenic acid (Vit B5) 128%
0.16MG 3%
3.3UG 1%
folate (Vit B9) 324%
14UG 4%
0.2MG 1%
Vitamin E 175%
0.55MG 4%
2.4UG 3%
567% Vitamin K
0.36UG 0.4%
0.28G 1%
protein 207%
0.86G 2%
3.7MG 1%
choline 332%
16MG 4%
0.03MG 3%
copper 100%
0.06MG 5%
3.6UG 0.1%
>999% fluoride
0.04MG 2%
manganese 75%
0.07MG 4%
12MG 2%
phosphorus 83%
22MG 3%
selenium >999%
0.84UG 2%
0.04MG 1%
zinc 374%
0.19MG 2%
93G Water 16% 108G
0.05G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does jicama or apple contain more calories in 100 grams?
Jicama and apple contain similar amounts of calories - jicama has 38 calories in 100g and apple has 52 calories.

Does jicama or apple have more carbohydrates?
By weight, jicama and apple contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and apple has 13.8g of carbohydrates.