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  6. Pumpkin flowers vs. Jícama (yam bean)

Pumpkin flowers vs. Jícama (yam bean) — In-Depth Nutrition Comparison

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Significant differences between Pumpkin flowers and Jícama (yam bean)

  • The amount of Vitamin C, Folate, and Vitamin A RAE in Pumpkin flowers are higher than in Jícama (yam bean).
  • Pumpkin flowers covers your daily Vitamin C needs 15% more than Jícama (yam bean).
  • Jícama (yam bean) has 97 times less Vitamin A RAE than Pumpkin flowers. Pumpkin flowers have 97µg of Vitamin A RAE, while Jícama (yam bean) has 1µg.

Specific food types used in this comparison are Pumpkin flowers, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Pumpkin flowers vs Jícama (yam bean) 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.
Pumpkin flowers
Pumpkin flowers
5
:
4
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +254.5%
Contains more Iron +22.8%
Contains more Magnesium +118.2%
Contains more Phosphorus +206.3%
Contains more Potassium +28.1%
Contains less Sodium -20%
Equal in Selenium - 0.7
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +254.5%
Contains more Iron +22.8%
Contains more Magnesium +118.2%
Contains more Phosphorus +206.3%
Contains more Potassium +28.1%
Contains less Sodium -20%
Equal in Selenium - 0.7

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.
Pumpkin flowers
Pumpkin flowers
6
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +10147.4%
Contains more Vitamin C +98.6%
Contains more Vitamin B1 +147.1%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +263.2%
Contains more Folate +637.5%
Pumpkin flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Jícama (yam bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +10147.4%
Contains more Vitamin C +98.6%
Contains more Vitamin B1 +147.1%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B3 +263.2%
Contains more Folate +637.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
3
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +43.1%
Contains more Other +56.7%
Contains more Fats +28.6%
Contains more Carbs +168.9%
Equal in Water - 90.07
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +43.1%
Contains more Other +56.7%
Contains more Fats +28.6%
Contains more Carbs +168.9%
Equal in Water - 90.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin flowers Jícama (yam bean)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Jícama (yam bean) Opinion
Net carbs 3.28g 8.82g Jícama (yam bean)
Protein 1.03g 0.72g Pumpkin flowers
Fats 0.07g 0.09g Jícama (yam bean)
Carbs 3.28g 8.82g Jícama (yam bean)
Calories 15kcal 38kcal Jícama (yam bean)
Calcium 39mg 11mg Pumpkin flowers
Iron 0.7mg 0.57mg Pumpkin flowers
Magnesium 24mg 11mg Pumpkin flowers
Phosphorus 49mg 16mg Pumpkin flowers
Potassium 173mg 135mg Pumpkin flowers
Sodium 5mg 4mg Jícama (yam bean)
Zinc 0.15mg Jícama (yam bean)
Copper 0.046mg Jícama (yam bean)
Manganese 0.057mg Jícama (yam bean)
Selenium 0.7µg 0.7µg
Vitamin A 1947IU 19IU Pumpkin flowers
Vitamin A RAE 97µg 1µg Pumpkin flowers
Vitamin C 28mg 14.1mg Pumpkin flowers
Vitamin B1 0.042mg 0.017mg Pumpkin flowers
Vitamin B2 0.075mg 0.028mg Pumpkin flowers
Vitamin B3 0.69mg 0.19mg Pumpkin flowers
Vitamin B5 0.121mg Jícama (yam bean)
Vitamin B6 0.04mg Jícama (yam bean)
Folate 59µg 8µg Pumpkin flowers
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)
Saturated Fat 0.036g Jícama (yam bean)
Monounsaturated Fat 0.009g Pumpkin flowers
Polyunsaturated fat 0.004g Pumpkin flowers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
25%
Pumpkin flowers
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Pumpkin flowers
Pumpkin flowers is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Pumpkin flowers
Pumpkin flowers is relatively richer in vitamins
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.036g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.