Broccoli vs. Jicama

Nutrition comparison of Broccoli and Jicama


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

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

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

  • Both jicama and broccoli are high in Vitamin C and dietary fiber.
  • Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of potassium.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Jicama src

Calories and Carbs

calories

Jicama and broccoli contain similar amounts of calories - jicama has 38 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and heavier in fat compared to jicama per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Jicama
Protein 27% 7%
Carbohydrates 64% 91%
Fat 9% 2%
Alcohol ~ ~

carbohydrates

Jicama and broccoli contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both jicama and broccoli are high in dietary fiber. Jicama has 88% more dietary fiber than broccoli - jicama has 4.9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Jicama and broccoli contain similar amounts of sugar - jicama has 1.8g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 292% more protein than jicama - jicama has 0.72g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both jicama and broccoli are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both jicama and broccoli are high in Vitamin C. Broccoli has 342% more Vitamin C than jicama - jicama has 20.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has 30 times more Vitamin A than jicama - jicama has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Jicama and broccoli contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than jicama - jicama has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Broccoli Jicama
Thiamin 0.071 MG 0.02 MG
Riboflavin 0.117 MG 0.029 MG
Niacin 0.639 MG 0.2 MG
Pantothenic acid 0.573 MG 0.135 MG
Vitamin B6 0.175 MG 0.042 MG
Folate 63 UG 12 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 292% more calcium than jicama - jicama has 12mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Jicama and broccoli contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 111% more potassium than jicama - jicama has 150mg of potassium per 100 grams and broccoli has 316mg 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,

Broccoli Jicama
beta-carotene 361 UG 13 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG ~

Omega-3 and Omega-6

omega 3s

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

Broccoli Jicama
alpha linoleic acid 0.0215 G 0.014 G
Total 0.0215 G 0.014 G

omega 6s

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

Broccoli Jicama
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.029 G
Total 0.055 G 0.029 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Broccoli or Jicama .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Jicama (Yambean (jicama), raw) .

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FAQ

Does jicama or broccoli contain more calories in 100 grams?
Jicama and broccoli contain similar amounts of calories - jicama has 38 calories in 100g and broccoli has 34 calories.

Does jicama or broccoli have more carbohydrates?
By weight, jicama and broccoli contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does jicama or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than jicama - jicama has 150mg of potassium in 100 grams and broccoli has 316mg of potassium.