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  6. Jicama (yam bean) vs. Gourd

Jicama (yam bean) vs. Gourd — In-Depth Nutrition Comparison

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Important differences between jicama (yam bean) and gourd

    The food varieties used in the comparison are Yambean (jicama), cooked, boiled, drained, without salt and Gourd, white-flowered (calabash), raw.

    Infographic

    Jicama (yam bean) vs Gourd 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" 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 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
    Gourd
    Gourd
    5
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
    Contains more IronIron +185%
    Contains more CopperCopper +76.9%
    Contains more PhosphorusPhosphorus +23.1%
    Contains more SeleniumSelenium +250%
    Contains more CalciumCalcium +136.4%
    Contains more PotassiumPotassium +11.1%
    Contains more ZincZinc +366.7%
    Contains less SodiumSodium -50%
    Contains more ManganeseManganese +15.8%
    ~equal in Magnesium ~11mg

    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 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
    Gourd
    Gourd
    3
    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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
    Contains more Vitamin CVitamin C +39.6%
    Contains more Vitamin AVitamin A +∞%
    Contains more Vitamin B2Vitamin B2 +27.3%
    Contains more FolateFolate +33.3%
    Contains more Vitamin B1Vitamin B1 +70.6%
    Contains more Vitamin B3Vitamin B3 +68.4%
    Contains more Vitamin B5Vitamin B5 +25.6%
    ~equal in Vitamin E ~mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B6 ~0.04mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Choline ~mg

    All nutrients comparison - raw data values

    Nutrient Jicama (yam bean) Gourd DV% diff.
    Zinc 0.15mg 0.7mg 5%
    Iron 0.57mg 0.2mg 5%
    Vitamin C 14.1mg 10.1mg 4%
    Carbs 8.82g 3.39g 2%
    Calcium 11mg 26mg 2%
    Fiber 0.5g 2%
    Copper 0.046mg 0.026mg 2%
    Calories 38kcal 14kcal 1%
    Folate 8µg 6µg 1%
    Vitamin B5 0.121mg 0.152mg 1%
    Vitamin B3 0.19mg 0.32mg 1%
    Selenium 0.7µg 0.2µg 1%
    Vitamin B1 0.017mg 0.029mg 1%
    Protein 0.72g 0.62g 0%
    Fats 0.09g 0.02g 0%
    Net carbs 8.82g 2.89g N/A
    Magnesium 11mg 11mg 0%
    Potassium 135mg 150mg 0%
    Phosphorus 16mg 13mg 0%
    Sodium 4mg 2mg 0%
    Vitamin A 1µg 0%
    Manganese 0.057mg 0.066mg 0%
    Vitamin B2 0.028mg 0.022mg 0%
    Vitamin B6 0.04mg 0.04mg 0%
    Saturated fat 0.002g 0%
    Monounsaturated fat 0.004g 0%
    Polyunsaturated fat 0.009g 0%
    Tryptophan 0.003mg 0%
    Threonine 0.018mg 0.018mg 0%
    Isoleucine 0.016mg 0.033mg 0%
    Leucine 0.025mg 0.036mg 0%
    Lysine 0.026mg 0.021mg 0%
    Methionine 0.007mg 0.004mg 0%
    Phenylalanine 0.017mg 0.015mg 0%
    Valine 0.022mg 0.027mg 0%
    Histidine 0.019mg 0.004mg 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
    Gourd
    Gourd
    2
    3% 96%
    Protein: 0.62 g
    Fats: 0.02 g
    Carbs: 3.39 g
    Water: 95.54 g
    Other: 0.43 g
    Contains more ProteinProtein +16.1%
    Contains more FatsFats +350%
    Contains more CarbsCarbs +160.2%
    Contains more OtherOther +43.3%
    ~equal in Water ~95.54g

    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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
    2. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.