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  6. Jicama (yam bean) vs. Winter squash

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

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How are jicama (yam bean) and winter squash different?

  • Winter squash is higher than jicama (yam bean) in vitamin A, vitamin B6, and manganese.
  • Winter squash covers your daily need for vitamin A, 104% more than jicama (yam bean).

Yambean (jicama), cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Jicama (yam bean) vs Winter squash 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 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more IronIron +29.5%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +78.5%
Contains more CopperCopper +78.3%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +228.1%

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%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +46.9%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin B3Vitamin B3 +160.5%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +302.5%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.016mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Winter squash DV% diff.
Vitamin A 1µg 261µg 29%
Fiber 2.8g 11%
Vitamin B6 0.04mg 0.161mg 9%
Manganese 0.057mg 0.187mg 6%
Vitamin C 14.1mg 9.6mg 5%
Vitamin K 4.4µg 4%
Copper 0.046mg 0.082mg 4%
Folate 8µg 20µg 3%
Vitamin B2 0.028mg 0.067mg 3%
Potassium 135mg 241mg 3%
Choline 10.6mg 2%
Vitamin B3 0.19mg 0.495mg 2%
Vitamin B5 0.121mg 0.234mg 2%
Iron 0.57mg 0.44mg 2%
Selenium 0.7µg 0.4µg 1%
Zinc 0.15mg 0.22mg 1%
Polyunsaturated fat 0.147g 1%
Calcium 11mg 22mg 1%
Vitamin E 0.12mg 1%
Calories 38kcal 37kcal 0%
Protein 0.72g 0.89g 0%
Fats 0.09g 0.35g 0%
Carbs 8.82g 8.85g 0%
Net carbs 8.82g 6.05g N/A
Magnesium 11mg 13mg 0%
Sugar 3.3g N/A
Phosphorus 16mg 19mg 0%
Sodium 4mg 1mg 0%
Vitamin B1 0.017mg 0.016mg 0%
Saturated fat 0.072g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.013mg 0%
Threonine 0.018mg 0.027mg 0%
Isoleucine 0.016mg 0.035mg 0%
Leucine 0.025mg 0.05mg 0%
Lysine 0.026mg 0.033mg 0%
Methionine 0.007mg 0.011mg 0%
Phenylalanine 0.017mg 0.035mg 0%
Valine 0.022mg 0.038mg 0%
Histidine 0.019mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +288.9%
Contains more OtherOther +133.3%
~equal in Carbs ~8.85g
~equal in Water ~89.21g

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.