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.
Detailed nutritional comparison of jicama and sweet potatoes 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: Jicama (Yambean (jicama), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Jicama src
Image of Sweet Potatoes src

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

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,

Jicama Sweet Potatoes
beta-carotene 13 UG 8509 UG
alpha-carotene ~ 7 UG

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 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 Jicama or Sweet Potatoes .

Note: The specific food items compared are: Jicama (Yambean (jicama), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.