Cantaloupe vs. Jicama
Nutrition comparison of Cantaloupe and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and jicama:
- Both cantaloupe and jicama are high in Vitamin C.
- Cantaloupe has more niacin.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Jicama has 3.3 times less sugar than cantaloupe.
- Jicama is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and jicama contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, cantaloupe is similar to jicama for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Jicama | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 87% | 90% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and jicama contain similar amounts of carbs - cantaloupe has 8.2g 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 444% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 3.3 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Cantaloupe and jicama contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both cantaloupe and jicama are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and jicama are high in Vitamin C. Cantaloupe has 82% more Vitamin C than jicama - cantaloupe has 36.7mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 168 times more Vitamin A than jicama - cantaloupe has 169ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Cantaloupe and jicama contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Cantaloupe and jicama contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Cantaloupe has more niacin. Both cantaloupe and jicama contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Jicama | |
|---|---|---|
| Thiamin | 0.041 MG | 0.02 MG |
| Riboflavin | 0.019 MG | 0.029 MG |
| Niacin | 0.734 MG | 0.2 MG |
| Pantothenic acid | 0.105 MG | 0.135 MG |
| Vitamin B6 | 0.072 MG | 0.042 MG |
| Folate | 21 UG | 12 UG |
Minerals
calcium
Cantaloupe and jicama contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Cantaloupe and jicama contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 78% more potassium than jicama - cantaloupe has 267mg 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,
| Cantaloupe | Jicama | |
|---|---|---|
| beta-carotene | 2020 UG | 13 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Cantaloupe | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.014 G |
| Total | 0.046 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and jicama contain small amounts of linoleic acid.
| Cantaloupe | Jicama | |
|---|---|---|
| linoleic acid | 0.035 G | 0.029 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Jicama (Yambean (jicama), raw) .
Cantaloupe 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 cantaloupe or jicama contain more calories in 100 grams?Cantaloupe and jicama contain similar amounts of calories - cantaloupe has 34 calories in 100g and jicama has 38 calories.
Does cantaloupe or jicama have more carbohydrates?
By weight, cantaloupe and jicama contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and jicama has 8.8g of carbohydrates.