Coconut vs. Jicama

Nutrition comparison of Coconut and Jicama


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

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

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

  • Both jicama and coconut are high in dietary fiber.
  • Coconut has more thiamin, niacin and folate.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of potassium.
  • Jicama has 71% less sugar than coconut.
  • Jicama is an excellent source of Vitamin C.
Detailed nutritional comparison of coconut 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: Coconut (Nuts, coconut meat, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Jicama src

Calories and Carbs

calories

Coconut is high in calories and jicama has 89% less calories than coconut - jicama has 38 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, coconut is much lighter in carbs, much heavier in fat and similar to jicama for protein. Coconut has a macronutrient ratio of 4:16:80 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Jicama
Protein 4% 7%
Carbohydrates 16% 91%
Fat 80% 2%
Alcohol ~ ~

carbohydrates

Jicama has 42% less carbohydrates than coconut - jicama has 8.8g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both jicama and coconut are high in dietary fiber. Coconut has 84% more dietary fiber than jicama - jicama has 4.9g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Jicama has 71% less sugar than coconut - jicama has 1.8g of sugar per 100 grams and coconut has 6.2g of sugar.

Protein

protein

Coconut has 363% more protein than jicama - jicama has 0.72g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and jicama has 100% less saturated fat than coconut - jicama has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

Vitamins

Vitamin C

Jicama is an excellent source of Vitamin C and it has 512% more Vitamin C than coconut - jicama has 20.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.

Vitamin A

Jicama and coconut contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Jicama and coconut contain similar amounts of Vitamin E - jicama has 0.46mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.

Vitamin K

Jicama and coconut contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.

The B Vitamins

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

Coconut Jicama
Thiamin 0.066 MG 0.02 MG
Riboflavin 0.02 MG 0.029 MG
Niacin 0.54 MG 0.2 MG
Pantothenic acid 0.3 MG 0.135 MG
Vitamin B6 0.054 MG 0.042 MG
Folate 26 UG 12 UG

Minerals

calcium

Jicama and coconut contain similar amounts of calcium - jicama has 12mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Coconut is a great source of iron and it has 305% more iron than jicama - jicama has 0.6mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Coconut is an excellent source of potassium and it has 137% more potassium than jicama - jicama has 150mg of potassium per 100 grams and coconut has 356mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, coconut has more linoleic acid than jicama per 100 grams.

Coconut Jicama
linoleic acid 0.366 G 0.029 G
Total 0.366 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 Coconut or Jicama .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Jicama (Yambean (jicama), raw) .

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FAQ

Does jicama or coconut contain more calories in 100 grams?
Coconut is high in calories and jicama has 90% less calories than coconut - jicama has 38 calories in 100g and coconut has 354 calories.

Does jicama or coconut have more carbohydrates?
By weight, jicama has 40% fewer carbohydrates than coconut - jicama has 8.8g of carbs for 100g and coconut has 15.2g of carbohydrates.

Does jicama or coconut contain more potassium?
Coconut is a rich source of potassium and it has 140% more potassium than jicama - jicama has 150mg of potassium in 100 grams and coconut has 356mg of potassium.

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