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  6. Jícama raw vs. Pumpkin

Jícama raw vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between jícama raw and pumpkin

  • Jícama raw 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 170% more than jícama raw.
  • Pumpkin contains 10 times less fiber than jícama raw. Jícama raw contains 4.9g of fiber, while pumpkin contains 0.5g.
  • The glycemic index of pumpkin is higher.

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

Infographic

Jícama raw vs Pumpkin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +33.3%
Contains more CopperCopper +164.6%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +144.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +108.3%
~equal in Magnesium ~12mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +124.4%
Contains more CholineCholine +65.9%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +130.4%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +120.7%
Contains more Vitamin B6Vitamin B6 +45.2%
Contains more Vitamin KVitamin K +266.7%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Pumpkin DV% diff.
Vitamin A 1µg 426µg 47%
Fiber 4.9g 0.5g 18%
Vitamin C 20.2mg 9mg 12%
Copper 0.048mg 0.127mg 9%
Vitamin B2 0.029mg 0.11mg 6%
Potassium 150mg 340mg 6%
Vitamin E 0.46mg 1.06mg 4%
Phosphorus 18mg 44mg 4%
Vitamin B3 0.2mg 0.6mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Manganese 0.06mg 0.125mg 3%
Vitamin B5 0.135mg 0.298mg 3%
Iron 0.6mg 0.8mg 3%
Vitamin B6 0.042mg 0.061mg 1%
Vitamin K 0.3µg 1.1µg 1%
Folate 12µg 16µg 1%
Protein 0.72g 1g 1%
Choline 13.6mg 8.2mg 1%
Calories 38kcal 26kcal 1%
Selenium 0.7µg 0.3µg 1%
Zinc 0.16mg 0.32mg 1%
Calcium 12mg 21mg 1%
Carbs 8.82g 6.5g 1%
Fats 0.09g 0.1g 0%
Net carbs 3.92g 6g N/A
Magnesium 12mg 12mg 0%
Sugar 1.8g 2.76g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.021g 0.052g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.043g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.018mg 0.029mg 0%
Isoleucine 0.016mg 0.031mg 0%
Leucine 0.025mg 0.046mg 0%
Lysine 0.026mg 0.054mg 0%
Methionine 0.007mg 0.011mg 0%
Phenylalanine 0.017mg 0.032mg 0%
Valine 0.022mg 0.035mg 0%
Histidine 0.019mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +35.7%
Contains more ProteinProtein +38.9%
Contains more FatsFats +11.1%
Contains more OtherOther +166.7%
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Poly. FatPolyunsaturated fat +760%
Contains more Mono. FatMonounsaturated fat +160%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jícama raw - 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.