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  6. Jícama raw vs. Pumpkin seeds

Jícama raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between jícama raw and pumpkin seeds?

  • Jícama raw is richer in vitamin C, yet pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Jícama raw has 67 times more vitamin C than pumpkin seeds. Jícama raw has 20.2mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Jícama raw contains less saturated fat.

We used Yambean (jicama), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Jícama raw vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +512.7%
Contains more IronIron +451.7%
Contains more CopperCopper +1337.5%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +726.7%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +6633.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Pumpkin seeds DV% diff.
Zinc 0.16mg 10.3mg 92%
Copper 0.048mg 0.69mg 71%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 0.043g 8.844g 59%
Fiber 4.9g 18.4g 54%
Protein 0.72g 18.55g 36%
Iron 0.6mg 3.31mg 34%
Fats 0.09g 19.4g 30%
Potassium 150mg 919mg 23%
Vitamin C 20.2mg 0.3mg 22%
Calories 38kcal 446kcal 20%
Manganese 0.06mg 0.496mg 19%
Saturated fat 0.021g 3.67g 17%
Monounsaturated fat 0.005g 6.032g 15%
Carbs 8.82g 53.75g 15%
Phosphorus 18mg 92mg 11%
Calcium 12mg 55mg 4%
Vitamin E 0.46mg 3%
Vitamin B5 0.135mg 0.056mg 2%
Choline 13.6mg 2%
Vitamin B2 0.029mg 0.052mg 2%
Folate 12µg 9µg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B3 0.2mg 0.286mg 1%
Selenium 0.7µg 1%
Sodium 4mg 18mg 1%
Net carbs 3.92g 35.35g N/A
Sugar 1.8g N/A
Vitamin A 1µg 3µg 0%
Vitamin B6 0.042mg 0.037mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.018mg 0.683mg 0%
Isoleucine 0.016mg 0.956mg 0%
Leucine 0.025mg 1.572mg 0%
Lysine 0.026mg 1.386mg 0%
Methionine 0.007mg 0.417mg 0%
Phenylalanine 0.017mg 0.924mg 0%
Valine 0.022mg 1.491mg 0%
Histidine 0.019mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1901.6%
Contains more ProteinProtein +2476.4%
Contains more FatsFats +21455.6%
Contains more CarbsCarbs +509.4%
Contains more OtherOther +1166.7%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +120540%
Contains more Poly. FatPolyunsaturated fat +20467.4%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.