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Jícama vs Zucchini - In-Depth Nutrition Comparison

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Significant differences between Jícama and Zucchini

  • Jícama has more Fiber, however Zucchini is richer in Vitamin B6, and Manganese.
  • Jícama covers your daily Fiber needs 16% more than Zucchini.

Specific food types used in this comparison are Yambean (jicama), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Jícama vs Zucchini 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 +62.2%
Contains less Sodium -50%
Contains more Calcium +33.3%
Contains more Potassium +74%
Contains more Magnesium +50%
Contains more Copper +10.4%
Contains more Zinc +100%
Contains more Phosphorus +111.1%
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% 18% 9% 17% 2%
Contains more Iron +62.2%
Contains less Sodium -50%
Contains more Calcium +33.3%
Contains more Potassium +74%
Contains more Magnesium +50%
Contains more Copper +10.4%
Contains more Zinc +100%
Contains more Phosphorus +111.1%

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 +12.8%
Contains more Vitamin E +283.3%
Contains more Vitamin A +852.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +288.1%
Contains more Vitamin K +1333.3%
Contains more Folate +100%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +12.8%
Contains more Vitamin E +283.3%
Contains more Vitamin A +852.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +288.1%
Contains more Vitamin K +1333.3%
Contains more Folate +100%

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

All nutrients comparison - raw data values

Nutrient Jícama Zucchini Opinion
Calories 38kcal 17kcal Jícama
Protein 0.72g 1.21g Zucchini
Fats 0.09g 0.32g Zucchini
Vitamin C 20.2mg 17.9mg Jícama
Net carbs 3.92g 2.11g Jícama
Carbs 8.82g 3.11g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.37mg Jícama
Calcium 12mg 16mg Zucchini
Potassium 150mg 261mg Zucchini
Magnesium 12mg 18mg Zucchini
Sugar 1.8g 2.5g Jícama
Fiber 4.9g 1g Jícama
Copper 0.048mg 0.053mg Zucchini
Zinc 0.16mg 0.32mg Zucchini
Starch g 0g Zucchini
Phosphorus 18mg 38mg Zucchini
Sodium 4mg 8mg Jícama
Vitamin A 21IU 200IU Zucchini
Vitamin E 0.46mg 0.12mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.045mg Zucchini
Vitamin B2 0.029mg 0.094mg Zucchini
Vitamin B3 0.2mg 0.451mg Zucchini
Vitamin B5 0.135mg 0.204mg Zucchini
Vitamin B6 0.042mg 0.163mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 4.3µg Zucchini
Folate 12µg 24µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.021g 0.084g Jícama
Monounsaturated Fat 0.005g 0.011g Zucchini
Polyunsaturated fat 0.043g 0.091g Zucchini
Tryptophan mg 0.01mg Zucchini
Threonine 0.018mg 0.029mg Zucchini
Isoleucine 0.016mg 0.044mg Zucchini
Leucine 0.025mg 0.071mg Zucchini
Lysine 0.026mg 0.067mg Zucchini
Methionine 0.007mg 0.018mg Zucchini
Phenylalanine 0.017mg 0.043mg Zucchini
Valine 0.022mg 0.054mg Zucchini
Histidine 0.019mg 0.026mg Zucchini
Fructose g 1.38g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Zucchini
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
16
Zucchini
Mineral Summary Score
10
Jícama
12
Zucchini

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%
Zucchini
Carbohydrates
9%
Jícama
3%
Zucchini
Fats
0%
Jícama
1%
Zucchini

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.