Jícama (yam bean) vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between Jícama (yam bean) and Pumpkin?
- Jícama (yam bean) is higher in Vitamin C, yet Pumpkin is higher in Vitamin A RAE.
- Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
- Jícama (yam bean) has 3 times more Vitamin C than Pumpkin. While Jícama (yam bean) has 14.1mg of Vitamin C, Pumpkin has only 4.7mg.
We used Yambean (jicama), cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt types in this article.
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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.
Contains
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Magnesium
+22.2%
Contains
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Selenium
+250%
Contains
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Calcium
+36.4%
Contains
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Phosphorus
+87.5%
Contains
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Potassium
+70.4%
Contains
less
Sodium
-75%
Contains
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Zinc
+53.3%
Contains
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Copper
+97.8%
Contains
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Manganese
+56.1%
Equal in Iron - 0.57
Contains
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Magnesium
+22.2%
Contains
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Selenium
+250%
Contains
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Calcium
+36.4%
Contains
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Phosphorus
+87.5%
Contains
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Potassium
+70.4%
Contains
less
Sodium
-75%
Contains
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Zinc
+53.3%
Contains
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Copper
+97.8%
Contains
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Manganese
+56.1%
Equal in Iron - 0.57
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.
:
Contains
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Vitamin C
+200%
Contains
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Vitamin A
+30189.5%
Contains
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Vitamin B1
+82.4%
Contains
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Vitamin B2
+178.6%
Contains
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Vitamin B3
+117.4%
Contains
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Vitamin B5
+66.1%
Contains
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Folate
+12.5%
Equal in Vitamin B6 - 0.044
Contains
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Vitamin C
+200%
Contains
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Vitamin A
+30189.5%
Contains
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Vitamin B1
+82.4%
Contains
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Vitamin B2
+178.6%
Contains
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Vitamin B3
+117.4%
Contains
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Vitamin B5
+66.1%
Contains
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Folate
+12.5%
Equal in Vitamin B6 - 0.044
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+28.6%
Contains
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Carbs
+80%
Contains
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Other
+106.7%
Equal in Protein - 0.72
Equal in Water - 93.69
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Contains
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Fats
+28.6%
Contains
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Carbs
+80%
Contains
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Other
+106.7%
Equal in Protein - 0.72
Equal in Water - 93.69
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.82g | 3.8g |
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| Protein | 0.72g | 0.72g | |
| Fats | 0.09g | 0.07g |
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| Carbs | 8.82g | 4.9g |
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| Calories | 38kcal | 20kcal |
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| Sugar | 2.08g |
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| Fiber | 1.1g |
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| Calcium | 11mg | 15mg |
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| Iron | 0.57mg | 0.57mg | |
| Magnesium | 11mg | 9mg |
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| Phosphorus | 16mg | 30mg |
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| Potassium | 135mg | 230mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 0.15mg | 0.23mg |
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| Copper | 0.046mg | 0.091mg |
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| Manganese | 0.057mg | 0.089mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 19IU | 5755IU |
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| Vitamin A RAE | 1µg | 288µg |
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| Vitamin E | 0.8mg |
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| Vitamin C | 14.1mg | 4.7mg |
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| Vitamin B1 | 0.017mg | 0.031mg |
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| Vitamin B2 | 0.028mg | 0.078mg |
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| Vitamin B3 | 0.19mg | 0.413mg |
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| Vitamin B5 | 0.121mg | 0.201mg |
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| Vitamin B6 | 0.04mg | 0.044mg |
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| Folate | 8µg | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.018mg | 0.021mg |
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| Isoleucine | 0.016mg | 0.023mg |
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| Leucine | 0.025mg | 0.034mg |
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| Lysine | 0.026mg | 0.039mg |
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| Methionine | 0.007mg | 0.008mg |
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| Phenylalanine | 0.017mg | 0.023mg |
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| Valine | 0.022mg | 0.025mg |
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| Histidine | 0.019mg | 0.011mg |
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| Saturated Fat | 0.037g |
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| Monounsaturated Fat | 0.009g |
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| Polyunsaturated fat | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
37%
Minerals Daily Need Coverage Score
8%
11%
Comparison summary
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean) is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Jícama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jícama (yam bean) is lower in glycemic index (difference - 35)
Which food is cheaper?
Jícama (yam bean) is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)