Beets vs. Jicama
Nutrition comparison of Beets and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and jicama:
- Both beets and jicama are high in dietary fiber.
- Beet has more folate.
- Beet is an excellent source of potassium.
- Jicama has 73% less sugar than beet.
- Jicama is an excellent source of Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and jicama contain similar amounts of calories - beet has 43 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to jicama for fat. Beets has a macronutrient ratio of 14:83:3 and for jicama, 7:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Jicama | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 83% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and jicama contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both beets and jicama are high in dietary fiber. Jicama has 75% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Jicama has 73% less sugar than beet - beet has 6.8g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Beets and jicama contain similar amounts of protein - beet has 1.6g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both beets and jicama are low in saturated fat - beet has 0.03g 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 312% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Beets and jicama contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Beets and jicama contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Beets and jicama contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Beet has more folate. Both beets and jicama contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beets | Jicama | |
|---|---|---|
| Thiamin | 0.031 MG | 0.02 MG |
| Riboflavin | 0.04 MG | 0.029 MG |
| Niacin | 0.334 MG | 0.2 MG |
| Pantothenic acid | 0.155 MG | 0.135 MG |
| Vitamin B6 | 0.067 MG | 0.042 MG |
| Folate | 109 UG | 12 UG |
Minerals
calcium
Beets and jicama contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Beets and jicama contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Beet is an excellent source of potassium and it has 117% more potassium than jicama - beet has 325mg 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, both beets and jicama contain small amounts of beta-carotene.
| Beets | Jicama | |
|---|---|---|
| beta-carotene | 20 UG | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jicama has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.014 G |
| Total | 0.005 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both beets and jicama contain significant amounts of linoleic acid.
| Beets | Jicama | |
|---|---|---|
| linoleic acid | 0.055 G | 0.029 G |
| Total | 0.055 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.
Beets 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 beets or jicama contain more calories in 100 grams?Beets and jicama contain similar amounts of calories - beet has 43 calories in 100g and jicama has 38 calories.
Does beets or jicama have more carbohydrates?
By weight, beets and jicama contain similar amounts of carbs - beet has 9.6g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does beets or jicama contain more potassium?
Beet is a rich source of potassium and it has 120% more potassium than jicama - beet has 325mg of potassium in 100 grams and jicama has 150mg of potassium.