Carrots vs. Jicama
Nutrition comparison of Carrots and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and jicama:
- Both jicama and carrots are high in dietary fiber.
- Carrot has more thiamin, niacin and Vitamin B6.
- Carrot is an excellent source of Vitamin A and potassium.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Carrots (Carrots, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama and carrots contain similar amounts of calories - jicama has 38 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in carbs and similar to jicama for protein and fat. Carrots has a macronutrient ratio of 9:87:5 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Jicama | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 87% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama and carrots contain similar amounts of carbs - jicama has 8.8g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both jicama and carrots are high in dietary fiber. Jicama has 75% more dietary fiber than carrot - jicama has 4.9g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Jicama and carrots contain similar amounts of sugar - jicama has 1.8g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Jicama and carrots contain similar amounts of protein - jicama has 0.72g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both jicama and carrots are low in saturated fat - jicama has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 242% more Vitamin C than carrot - jicama has 20.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than jicama - jicama has 1ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Jicama and carrots contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Jicama and carrots contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, niacin and Vitamin B6. Both carrots and jicama contain significant amounts of riboflavin, pantothenic acid and folate.
| Carrots | Jicama | |
|---|---|---|
| Thiamin | 0.066 MG | 0.02 MG |
| Riboflavin | 0.058 MG | 0.029 MG |
| Niacin | 0.983 MG | 0.2 MG |
| Pantothenic acid | 0.273 MG | 0.135 MG |
| Vitamin B6 | 0.138 MG | 0.042 MG |
| Folate | 19 UG | 12 UG |
Minerals
calcium
Carrot has 175% more calcium than jicama - jicama has 12mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Jicama and carrots contain similar amounts of iron - jicama has 0.6mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 113% more potassium than jicama - jicama has 150mg of potassium per 100 grams and carrot has 320mg 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,
| Carrots | Jicama | |
|---|---|---|
| beta-carotene | 8285 UG | 13 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jicama has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.014 G |
| Total | 0.002 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than jicama per 100 grams.
| Carrots | Jicama | |
|---|---|---|
| linoleic acid | 0.1 G | 0.029 G |
| Total | 0.1 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.
Carrots 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 carrots contain more calories in 100 grams?Jicama and carrots contain similar amounts of calories - jicama has 38 calories in 100g and carrot has 41 calories.
Does jicama or carrots have more carbohydrates?
By weight, jicama and carrots contain similar amounts of carbs - jicama has 8.8g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does jicama or carrots contain more potassium?
Carrot is a rich source of potassium and it has 110% more potassium than jicama - jicama has 150mg of potassium in 100 grams and carrot has 320mg of potassium.