16 Complete Protein Pairings with Jicama

Summary:

• Jicama is low in protein - about 0.9 grams per cup.
• In addition, jicama provides only 2 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine and valine it contains no tryptophan.^[1]
• Jicama pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More jicama pairings and detailed analysis below.

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• Summary
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• Amino Acid Profile
• Pairings with Jicama (16)

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

Relatively low in protein, a single cup of jicama contains 0.9 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with jicama alone, you will need 58 cups of jicama (6940 grams) for an average female, or 69 cups of jicama for males. ^[4] That's over 2640 calories, and a lot of jicama! Pairing jicama with a richer protein source is a good idea.

Full nutritional profile for jicama
USDA Source: Yambean (jicama), raw

Macronutrients in 1 cup (120g) of jicama:

Proportionally, jicama does contain abundant amounts of 2 out of the nine essential amino acids. However, jicama is a little short on isoleucine, leucine, lysine, methionine, phenylalanine and valine and it does not contain any tryptophan.^[1]

The amount of each essential amino acid in 1 cup (120g) of jicama:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Spirulina
6. Lotus Seeds
7. Pistachio
8. Crimini Mushroom
9. Dijon Mustard
10. Spinach
11. Cashews

1. Sour Cream
2. Mayonnaise
3. Whipping Cream
4. Unsalted Butter

Low in protein, carrot is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 1.7 cups of jicama (200g) and 2.5 carrots (179g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of carrot to jicama will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 5 cups of jicama (600g) and 0.4 cup of pumpkin seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:8 for jicama to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

A reasonable source of supplementary protein, hedge mustard seed is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 5 cups of jicama (600g) and 0.3 cup of hedge mustard seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:8 for jicama to hedge mustard seed by weight.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Chia seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 5 cups of jicama (600g) and 0.9 ounce of chia seeds (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:9 for jicama to chia seed by weight.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

A great source of protein, spirulina is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 3.3 cups of jicama (400g) and 1.1 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:6 for jicama to spirulina by weight.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

Lotus seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 1.7 cups of jicama (200g) and 1.4 cups of lotus seeds (46g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of lotus seed to jicama will be complete.

Full nutritional profile for lotus seeds
USDA Source: Seeds, lotus seeds, dried

A great source of protein, pistachio is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 2.5 cups of jicama (300g) and 0.3 cup of pistachio (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:48 for jicama to pistachio by weight.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Crimini mushroom is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 0.6 cup of jicama (71g) and 2.6 cups of crimini mushroom (227g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of crimini mushroom to jicama will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

A great source of protein, dijon mustard is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 2.5 cups of jicama (300g) and 3.5 tablespoons of dijon mustard (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for jicama to dijon mustard by weight.

Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground

Spinach is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 2.5 cups of jicama (300g) and 6.4 cups of spinach (192g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of spinach to jicama will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A reasonable source of supplementary protein, cashew is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 3.3 cups of jicama (400g) and 0.9 ounce of cashews (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:19 for jicama to cashew by weight.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Sour cream is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 5 cups of jicama (600g) and 0.5 cup of sour cream (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:32 for jicama to sour cream by weight.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Low in protein, mayonnaise is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 5 cups of jicama (600g) and 1.2 cups of mayonnaise (276g) creates a complete protein profile. In fact, any ratio of more than 0.46:1 of mayonnaise to jicama will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Whipping cream is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of jicama.

For example, 5 cups of jicama (600g) and 1.7 cups of whipping cream (101g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.17 to 1:34 for jicama to whipping cream by weight.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Low in protein, unsalted butter is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to jicama.

A ratio of 5 cups of jicama (600g) and 1.7 cups of unsalted butter (380g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of unsalted butter to jicama will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt