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Jícama vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Jícama and Pumpkin

  • Jícama has more Fiber, and Vitamin C, however Pumpkin is higher in Vitamin A, Copper, Vitamin B2, and Potassium.
  • Pumpkin covers your daily Vitamin A needs 47% more than Jícama.
  • Pumpkin contains 10 times less Fiber than Jícama. Jícama contains 4.9g of Fiber, while Pumpkin contains 0.5g.

Food varieties used in this article are Yambean (jicama), raw and Pumpkin, raw.

Infographic

Jícama vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +33.3%
Contains more Calcium +75%
Contains more Potassium +126.7%
Contains more Copper +164.6%
Contains more Zinc +100%
Contains more Phosphorus +144.4%
Contains less Sodium -75%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +33.3%
Contains more Calcium +75%
Contains more Potassium +126.7%
Contains more Copper +164.6%
Contains more Zinc +100%
Contains more Phosphorus +144.4%
Contains less Sodium -75%
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +124.4%
Contains more Vitamin A +40438.1%
Contains more Vitamin E +130.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +266.7%
Contains more Folate +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +124.4%
Contains more Vitamin A +40438.1%
Contains more Vitamin E +130.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +266.7%
Contains more Folate +33.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jícama Pumpkin
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jícama Pumpkin Opinion
Calories 38kcal 26kcal Jícama
Protein 0.72g 1g Pumpkin
Fats 0.09g 0.1g Pumpkin
Vitamin C 20.2mg 9mg Jícama
Net carbs 3.92g 6g Pumpkin
Carbs 8.82g 6.5g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.8mg Pumpkin
Calcium 12mg 21mg Pumpkin
Potassium 150mg 340mg Pumpkin
Magnesium 12mg 12mg
Sugar 1.8g 2.76g Jícama
Fiber 4.9g 0.5g Jícama
Copper 0.048mg 0.127mg Pumpkin
Zinc 0.16mg 0.32mg Pumpkin
Starch g g
Phosphorus 18mg 44mg Pumpkin
Sodium 4mg 1mg Pumpkin
Vitamin A 21IU 8513IU Pumpkin
Vitamin E 0.46mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.05mg Pumpkin
Vitamin B2 0.029mg 0.11mg Pumpkin
Vitamin B3 0.2mg 0.6mg Pumpkin
Vitamin B5 0.135mg 0.298mg Pumpkin
Vitamin B6 0.042mg 0.061mg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.1µg Pumpkin
Folate 12µg 16µg Pumpkin
Trans Fat 0g 0g
Saturated Fat 0.021g 0.052g Jícama
Monounsaturated Fat 0.005g 0.013g Pumpkin
Polyunsaturated fat 0.043g 0.005g Jícama
Tryptophan mg 0.012mg Pumpkin
Threonine 0.018mg 0.029mg Pumpkin
Isoleucine 0.016mg 0.031mg Pumpkin
Leucine 0.025mg 0.046mg Pumpkin
Lysine 0.026mg 0.054mg Pumpkin
Methionine 0.007mg 0.011mg Pumpkin
Phenylalanine 0.017mg 0.032mg Pumpkin
Valine 0.022mg 0.035mg Pumpkin
Histidine 0.019mg 0.016mg Jícama
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Jícama
55
Pumpkin
Mineral Summary Score
10
Jícama
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Jícama
6%
Pumpkin
Carbohydrates
9%
Jícama
7%
Pumpkin
Fats
0%
Jícama
0%
Pumpkin

Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 47)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.