Kiwi vs. Jicama
Nutrition comparison of Kiwi and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and jicama:
- Both kiwi and jicama are high in Vitamin C and dietary fiber.
- Jicama has 3.9 times less sugar than kiwi.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 38% less calories than kiwi - kiwi has 61 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, kiwi is heavier in fat and similar to jicama for protein and carbs. Kiwi has a macronutrient ratio of 7:87:7 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Jicama | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 87% | 90% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and jicama contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both kiwi and jicama are high in dietary fiber. Jicama has 63% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 3.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Kiwi and jicama contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both kiwi and jicama are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and jicama are high in Vitamin C. Kiwi has 359% more Vitamin C than jicama - kiwi has 92.7mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Kiwi and jicama contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Kiwi and jicama contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than jicama - kiwi has 40.3ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Both kiwi and jicama contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Jicama | |
|---|---|---|
| Thiamin | 0.027 MG | 0.02 MG |
| Riboflavin | 0.025 MG | 0.029 MG |
| Niacin | 0.341 MG | 0.2 MG |
| Pantothenic acid | 0.183 MG | 0.135 MG |
| Vitamin B6 | 0.063 MG | 0.042 MG |
| Folate | 25 UG | 12 UG |
Minerals
calcium
Kiwi has 183% more calcium than jicama - kiwi has 34mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Kiwi and jicama contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 108% more potassium than jicama - kiwi has 312mg 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, kiwi has more alpha linoleic acid (ALA) than jicama per 100 grams.
| Kiwi | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.014 G |
| Total | 0.042 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than jicama per 100 grams.
| Kiwi | Jicama | |
|---|---|---|
| linoleic acid | 0.246 G | 0.029 G |
| Total | 0.246 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.
Kiwi 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 kiwi or jicama contain more calories in 100 grams?Jicama has 40% less calories than kiwi - kiwi has 61 calories in 100g and jicama has 38 calories.
Does kiwi or jicama have more carbohydrates?
By weight, kiwi and jicama contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does kiwi or jicama contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than jicama - kiwi has 312mg of potassium in 100 grams and jicama has 150mg of potassium.