Orange vs. Jicama
Nutrition comparison of Orange and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and jicama:
- Both orange and jicama are high in Vitamin C and dietary fiber.
- Jicama has 4 times less sugar than orange.
- Orange has more thiamin and niacin.
- Orange is a great source of calcium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and jicama contain similar amounts of calories - orange has 46 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, orange is similar to jicama for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Jicama | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 90% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and jicama contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both orange and jicama are high in dietary fiber. Jicama has 104% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 4 times less sugar than orange - orange has 9.1g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Orange and jicama contain similar amounts of protein - orange has 0.7g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both orange and jicama are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange and jicama are high in Vitamin C. Orange has 123% more Vitamin C than jicama - orange has 45mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Orange and jicama contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Orange and jicama contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Jicama and orange contain similar amounts of Vitamin K - jicama has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin. Both orange and jicama contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Orange | Jicama | |
|---|---|---|
| Thiamin | 0.1 MG | 0.02 MG |
| Riboflavin | 0.04 MG | 0.029 MG |
| Niacin | 0.4 MG | 0.2 MG |
| Pantothenic acid | 0.25 MG | 0.135 MG |
| Vitamin B6 | 0.051 MG | 0.042 MG |
| Folate | 17 UG | 12 UG |
Minerals
calcium
Orange is a great source of calcium and it has 258% more calcium than jicama - orange has 43mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Jicama has 567% more iron than orange - orange has 0.09mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Orange and jicama contain similar amounts of potassium - orange has 169mg 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,
| Orange | Jicama | |
|---|---|---|
| beta-carotene | 71 UG | 13 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and jicama contain significant amounts of alpha linoleic acid (ALA).
| Orange | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.014 G |
| Total | 0.011 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both orange and jicama contain small amounts of linoleic acid.
| Orange | Jicama | |
|---|---|---|
| linoleic acid | 0.031 G | 0.029 G |
| Total | 0.031 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.
Orange 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 orange or jicama contain more calories in 100 grams?Orange and jicama contain similar amounts of calories - orange has 46 calories in 100g and jicama has 38 calories.
Does orange or jicama have more carbohydrates?
By weight, orange and jicama contain similar amounts of carbs - orange has 11.5g of carbs for 100g and jicama has 8.8g of carbohydrates.