Grapes vs. Jicama
Nutrition comparison of Grapes and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and jicama:
- Grape has more thiamin and Vitamin B6, however, jicama contains more pantothenic acid and folate.
- Jicama has 51% less carbohydrates than grape.
- Jicama has 7.6 times less sugar than grape.
- Jicama is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 45% less calories than grape - jicama has 38 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to jicama for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Jicama | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 51% less carbohydrates than grape - jicama has 8.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 444% more dietary fiber than grape - jicama has 4.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Jicama has 7.6 times less sugar than grape - jicama has 1.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Jicama and grapes contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both jicama and grapes are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 531% more Vitamin C than grape - jicama has 20.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Jicama and grapes contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Jicama and grapes contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Jicama and grapes contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin and Vitamin B6, however, jicama contains more pantothenic acid and folate. Both grapes and jicama contain significant amounts of riboflavin and niacin.
| Grapes | Jicama | |
|---|---|---|
| Thiamin | 0.069 MG | 0.02 MG |
| Riboflavin | 0.07 MG | 0.029 MG |
| Niacin | 0.188 MG | 0.2 MG |
| Pantothenic acid | 0.05 MG | 0.135 MG |
| Vitamin B6 | 0.086 MG | 0.042 MG |
| Folate | 2 UG | 12 UG |
Minerals
calcium
Jicama and grapes contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Jicama and grapes contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 27% more potassium than jicama - jicama has 150mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Jicama | |
|---|---|---|
| beta-carotene | 39 UG | 13 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and jicama contain significant amounts of alpha linoleic acid (ALA).
| Grapes | 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 grapes and jicama contain small amounts of linoleic acid.
| Grapes | Jicama | |
|---|---|---|
| linoleic acid | 0.037 G | 0.029 G |
| Total | 0.037 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.
Grapes 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 jicama or grapes contain more calories in 100 grams?Jicama has 50% less calories than grape - jicama has 38 calories in 100g and grape has 69 calories.
Does jicama or grapes have more carbohydrates?
By weight, jicama has 50% fewer carbohydrates than grape - jicama has 8.8g of carbs for 100g and grape has 18.1g of carbohydrates.