Pumpkin vs Jícama - In-Depth Nutrition Comparison
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A recap on differences between Pumpkin and Jícama
- Pumpkin has more Vitamin A RAE, Copper, Vitamin B2, and Potassium, however Jícama is higher in Fiber, and Vitamin C.
- Pumpkin covers your daily Vitamin A RAE needs 47% more than Jícama.
- Jícama contains 4 times less Vitamin B2 than Pumpkin. Pumpkin contains 0.11mg of Vitamin B2, while Jícama contains 0.029mg.
Food varieties used in this article are Pumpkin, raw and Yambean (jicama), raw.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+75%
Contains
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Iron
+33.3%
Contains
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Phosphorus
+144.4%
Contains
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Potassium
+126.7%
Contains
less
Sodium
-75%
Contains
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Zinc
+100%
Contains
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Copper
+164.6%
Equal in Magnesium - 12
Contains
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Calcium
+75%
Contains
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Iron
+33.3%
Contains
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Phosphorus
+144.4%
Contains
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Potassium
+126.7%
Contains
less
Sodium
-75%
Contains
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Zinc
+100%
Contains
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Copper
+164.6%
Equal in Magnesium - 12
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+40438.1%
Contains
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Vitamin E
+130.4%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+279.3%
Contains
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Vitamin B3
+200%
Contains
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Vitamin B5
+120.7%
Contains
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Vitamin B6
+45.2%
Contains
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Folate
+33.3%
Contains
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Vitamin K
+266.7%
Contains
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Vitamin C
+124.4%
Contains
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Vitamin A
+40438.1%
Contains
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Vitamin E
+130.4%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+279.3%
Contains
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Vitamin B3
+200%
Contains
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Vitamin B5
+120.7%
Contains
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Vitamin B6
+45.2%
Contains
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Folate
+33.3%
Contains
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Vitamin K
+266.7%
Contains
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Vitamin C
+124.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+38.9%
Contains
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Fats
+11.1%
Contains
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Other
+166.7%
Contains
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Carbs
+35.7%
Equal in Fats - 0.09
Equal in Water - 90.07
Contains
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Protein
+38.9%
Contains
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Fats
+11.1%
Contains
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Other
+166.7%
Contains
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Carbs
+35.7%
Equal in Fats - 0.09
Equal in Water - 90.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+160%
Contains
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Saturated Fat
-59.6%
Contains
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Polyunsaturated fat
+760%
Contains
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Monounsaturated Fat
+160%
Contains
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Saturated Fat
-59.6%
Contains
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Polyunsaturated fat
+760%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | |
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Opinion |
| Net carbs | 6g | 3.92g |
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| Protein | 1g | 0.72g |
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| Fats | 0.1g | 0.09g |
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| Carbs | 6.5g | 8.82g |
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| Calories | 26kcal | 38kcal |
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| Sugar | 2.76g | 1.8g |
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| Fiber | 0.5g | 4.9g |
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| Calcium | 21mg | 12mg |
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| Iron | 0.8mg | 0.6mg |
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| Magnesium | 12mg | 12mg | |
| Phosphorus | 44mg | 18mg |
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| Potassium | 340mg | 150mg |
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| Sodium | 1mg | 4mg |
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| Zinc | 0.32mg | 0.16mg |
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| Copper | 0.127mg | 0.048mg |
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| Vitamin A | 8513IU | 21IU |
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| Vitamin A RAE | 426µg | 1µg |
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| Vitamin E | 1.06mg | 0.46mg |
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| Vitamin C | 9mg | 20.2mg |
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| Vitamin B1 | 0.05mg | 0.02mg |
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| Vitamin B2 | 0.11mg | 0.029mg |
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| Vitamin B3 | 0.6mg | 0.2mg |
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| Vitamin B5 | 0.298mg | 0.135mg |
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| Vitamin B6 | 0.061mg | 0.042mg |
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| Folate | 16µg | 12µg |
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| Vitamin K | 1.1µg | 0.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg | 0.018mg |
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| Isoleucine | 0.031mg | 0.016mg |
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| Leucine | 0.046mg | 0.025mg |
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| Lysine | 0.054mg | 0.026mg |
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| Methionine | 0.011mg | 0.007mg |
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| Phenylalanine | 0.032mg | 0.017mg |
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| Valine | 0.035mg | 0.022mg |
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| Histidine | 0.016mg | 0.019mg |
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| Saturated Fat | 0.052g | 0.021g |
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| Monounsaturated Fat | 0.013g | 0.005g |
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| Polyunsaturated fat | 0.005g | 0.043g |
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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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
10%
Minerals Daily Need Coverage Score
18%
10%
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 is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Jícama is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Jícama is lower in glycemic index (difference - 47)
Which food is cheaper?
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)