Jicama vs. Leeks

Nutrition comparison of Jicama and Leeks


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

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

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

  • Jicama is an excellent source of Vitamin C and dietary fiber.
  • Leek has more thiamin, niacin, Vitamin B6 and folate.
  • Leek has signficantly more Vitamin A than jicama.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of jicama and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Jicama src
Image of Leeks src

Calories and Carbs

calories

Jicama has 38% less calories than leek - leek has 61 calories per 100 grams and jicama has 38 calories.

For macronutrient ratios, jicama is heavier in carbs and similar to leeks for protein and fat. Jicama has a macronutrient ratio of 7:91:2 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jicama Leeks
Protein 7% 9%
Carbohydrates 91% 86%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Leeks and jicama contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.

dietary fiber

Jicama is an excellent source of dietary fiber and it has 172% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.

sugar

Leeks and jicama contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and jicama has 1.8g of sugar.

Protein

protein

Leeks and jicama contain similar amounts of protein - leek has 1.5g of protein per 100 grams and jicama has 0.72g of protein.

Fat

saturated fat

Both leeks and jicama are low in saturated fat - leek has 0.04g 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 68% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than jicama - leek has 83ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.

Vitamin E

Leeks and jicama contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.

Vitamin K

Leek has 155 times more Vitamin K than jicama - leek has 47ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.

The B Vitamins

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

Jicama Leeks
Thiamin 0.02 MG 0.06 MG
Riboflavin 0.029 MG 0.03 MG
Niacin 0.2 MG 0.4 MG
Pantothenic acid 0.135 MG 0.14 MG
Vitamin B6 0.042 MG 0.233 MG
Folate 12 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 392% more calcium than jicama - leek has 59mg of calcium per 100 grams and jicama has 12mg of calcium.

iron

Leek is a great source of iron and it has 250% more iron than jicama - leek has 2.1mg of iron per 100 grams and jicama has 0.6mg of iron.

potassium

Leeks and jicama contain similar amounts of potassium - leek has 180mg 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 Leeks
beta-carotene 13 UG 1000 UG
lutein + zeaxanthin ~ 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than jicama per 100 grams.

Jicama Leeks
alpha linoleic acid 0.014 G 0.099 G
Total 0.014 G 0.099 G

omega 6s

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

Jicama Leeks
linoleic acid 0.029 G 0.067 G
Total 0.029 G 0.067 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or jicama contain more calories in 100 grams?
Jicama has 40% less calories than leek - leek has 61 calories in 100g and jicama has 38 calories.

Does leeks or jicama have more carbohydrates?
By weight, leeks and jicama contain similar amounts of carbs - leek has 14.2g of carbs for 100g and jicama has 8.8g of carbohydrates.