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Jícama vs Summer squash - In-Depth Nutrition Comparison

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The main differences between Jícama and Summer squash

  • Jícama has more Fiber, however Summer squash has more Vitamin B6, and Vitamin B2.
  • Daily need coverage for Fiber from Jícama is 15% higher.
  • Summer squash has 2 times less Choline than Jícama. Jícama has 13.6mg of Choline, while Summer squash has 6.7mg.

Food types used in this article are Yambean (jicama), raw and Squash, summer, all varieties, raw.

Infographic

Jícama vs Summer squash 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 +71.4%
Contains more Calcium +25%
Contains more Potassium +74.7%
Contains more Magnesium +41.7%
Contains more Zinc +81.3%
Contains more Phosphorus +111.1%
Contains less Sodium -50%
Equal in Copper - 0.051
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +71.4%
Contains more Calcium +25%
Contains more Potassium +74.7%
Contains more Magnesium +41.7%
Contains more Zinc +81.3%
Contains more Phosphorus +111.1%
Contains less Sodium -50%
Equal in Copper - 0.051

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 +18.8%
Contains more Vitamin E +283.3%
Contains more Vitamin A +852.4%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +419%
Contains more Vitamin K +900%
Contains more Folate +141.7%
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 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin C +18.8%
Contains more Vitamin E +283.3%
Contains more Vitamin A +852.4%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +419%
Contains more Vitamin K +900%
Contains more Folate +141.7%

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 Summer squash
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Jícama Summer squash Opinion
Calories 38kcal 16kcal Jícama
Protein 0.72g 1.21g Summer squash
Fats 0.09g 0.18g Summer squash
Vitamin C 20.2mg 17mg Jícama
Net carbs 3.92g 2.25g Jícama
Carbs 8.82g 3.35g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.35mg Jícama
Calcium 12mg 15mg Summer squash
Potassium 150mg 262mg Summer squash
Magnesium 12mg 17mg Summer squash
Sugar 1.8g 2.2g Jícama
Fiber 4.9g 1.1g Jícama
Copper 0.048mg 0.051mg Summer squash
Zinc 0.16mg 0.29mg Summer squash
Starch g g
Phosphorus 18mg 38mg Summer squash
Sodium 4mg 2mg Summer squash
Vitamin A 21IU 200IU Summer squash
Vitamin E 0.46mg 0.12mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.048mg Summer squash
Vitamin B2 0.029mg 0.142mg Summer squash
Vitamin B3 0.2mg 0.487mg Summer squash
Vitamin B5 0.135mg 0.155mg Summer squash
Vitamin B6 0.042mg 0.218mg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 3µg Summer squash
Folate 12µg 29µg Summer squash
Trans Fat 0g 0g
Saturated Fat 0.021g 0.044g Jícama
Monounsaturated Fat 0.005g 0.016g Summer squash
Polyunsaturated fat 0.043g 0.089g Summer squash
Tryptophan mg 0.011mg Summer squash
Threonine 0.018mg 0.028mg Summer squash
Isoleucine 0.016mg 0.042mg Summer squash
Leucine 0.025mg 0.069mg Summer squash
Lysine 0.026mg 0.065mg Summer squash
Methionine 0.007mg 0.017mg Summer squash
Phenylalanine 0.017mg 0.041mg Summer squash
Valine 0.022mg 0.053mg Summer squash
Histidine 0.019mg 0.025mg Summer squash
Fructose g 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Summer squash
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
18
Summer squash
Mineral Summary Score
10
Jícama
12
Summer squash

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
7%
Summer squash
Carbohydrates
9%
Jícama
3%
Summer squash
Fats
0%
Jícama
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.