Jicama vs. Water Chestnut
Nutrition comparison of Jicama and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and water chestnut:
- Both water chestnut and jicama are high in dietary fiber.
- Jicama has 61% less calories than water chestnut.
- Jicama has 63% less carbohydrates than water chestnut.
- Jicama is an excellent source of Vitamin C.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 61% less calories than water chestnut - water chestnut has 97 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is similar to water chestnut for protein, carbs and fat. Jicama has a macronutrient ratio of 7:91:2 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Water Chestnut | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 91% | 94% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 63% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both water chestnut and jicama are high in dietary fiber. Jicama has 63% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Water chestnut and jicama contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Water chestnut and jicama contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both water chestnut and jicama are low in saturated fat - water chestnut has 0.03g 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 405% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Jicama and water chestnut contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and jicama contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Water chestnut and jicama contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both jicama and water chestnut contain significant amounts of folate.
| Jicama | Water Chestnut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.14 MG |
| Riboflavin | 0.029 MG | 0.2 MG |
| Niacin | 0.2 MG | 1 MG |
| Pantothenic acid | 0.135 MG | 0.479 MG |
| Vitamin B6 | 0.042 MG | 0.328 MG |
| Folate | 12 UG | 16 UG |
Minerals
calcium
Water chestnut and jicama contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Jicama has 900% more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 289% more potassium than jicama - water chestnut has 584mg of potassium per 100 grams and jicama has 150mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jicama and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Jicama | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.01 G |
| Total | 0.014 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and water chestnut contain small amounts of linoleic acid.
| Jicama | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.029 G | 0.032 G |
| Total | 0.029 G | 0.032 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 Water Chestnut (Waterchestnuts, chinese, raw) .
Jicama g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 water chestnut or jicama contain more calories in 100 grams?Jicama has 60% less calories than water chestnut - water chestnut has 97 calories in 100g and jicama has 38 calories.
Does water chestnut or jicama have more carbohydrates?
By weight, jicama has 60% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does water chestnut or jicama contain more potassium?
Water chestnut is a rich source of potassium and it has 290% more potassium than jicama - water chestnut has 584mg of potassium in 100 grams and jicama has 150mg of potassium.