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.
Detailed nutritional comparison of orange and jicama 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: Orange (Oranges, raw, Florida) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Jicama src

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, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Jicama
Protein 6% 7%
Carbohydrates 91% 91%
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 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 Orange or Jicama .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Jicama (Yambean (jicama), raw) .

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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.

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