Jicama vs. Sweet Potatoes
Nutrition comparison of Jicama and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and sweet potatoes:
- Both sweet potatoes and jicama are high in dietary fiber.
- Jicama has 56% less calories than sweet potato.
- Jicama has 56% less carbohydrates than sweet potato.
- Jicama is an excellent source of Vitamin C.
- Sweet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 56% less calories than sweet potato - sweet potato has 86 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is similar to sweet potatoes for protein, carbs and fat. Jicama has a macronutrient ratio of 7:91:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 91% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 56% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both sweet potatoes and jicama are high in dietary fiber. Jicama has 63% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Sweet potatoes and jicama contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Sweet potatoes and jicama contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both sweet potatoes and jicama are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 742% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than jicama - sweet potato has 709ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and jicama contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Sweet potatoes and jicama contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid and Vitamin B6. Both jicama and sweet potatoes contain significant amounts of riboflavin and folate.
| Jicama | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.029 MG | 0.061 MG |
| Niacin | 0.2 MG | 0.557 MG |
| Pantothenic acid | 0.135 MG | 0.8 MG |
| Vitamin B6 | 0.042 MG | 0.209 MG |
| Folate | 12 UG | 11 UG |
Minerals
calcium
Sweet potato has 150% more calcium than jicama - sweet potato has 30mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Sweet potatoes and jicama contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 125% more potassium than jicama - sweet potato has 337mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jicama has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Jicama | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.001 G |
| Total | 0.014 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and sweet potatoes contain small amounts of linoleic acid.
| Jicama | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.029 G | 0.013 G |
| Total | 0.029 G | 0.013 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: Jicama (Yambean (jicama), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Jicama g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or jicama contain more calories in 100 grams?Jicama has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and jicama has 38 calories.
Does sweet potatoes or jicama have more carbohydrates?
By weight, jicama has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does sweet potatoes or jicama contain more potassium?
Sweet potato is a rich source of potassium and it has 130% more potassium than jicama - sweet potato has 337mg of potassium in 100 grams and jicama has 150mg of potassium.