Pumpkin vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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What are the main differences between pumpkin and jicama (yam bean)?
- Pumpkin is richer in vitamin A, copper, vitamin B2, and potassium, yet jicama (yam bean) is richer in vitamin C.
- Pumpkin's daily need coverage for vitamin A is 170% higher.
- Pumpkin has 4 times more vitamin B2 than jicama (yam bean). Pumpkin has 0.11mg of vitamin B2, while jicama (yam bean) has 0.028mg.
- Jicama (yam bean) has a lower glycemic index than pumpkin.
We used Pumpkin, raw and Yambean (jicama), cooked, boiled, drained, without salt types in this comparison.
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.
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +151.9% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +176.1% |
| Contains more ZincZinc | +113.3% |
| Contains more PhosphorusPhosphorus | +175% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +119.3% |
| Contains more SeleniumSelenium | +133.3% |
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 more Vitamin AVitamin A | +42500% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +292.9% |
| Contains more Vitamin B3Vitamin B3 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +146.3% |
| Contains more Vitamin B6Vitamin B6 | +52.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +56.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 1µg | 47% |
| Copper | 0.127mg | 0.046mg | 9% |
| Vitamin E | 1.06mg | 7% | |
| Vitamin C | 9mg | 14.1mg | 6% |
| Vitamin B2 | 0.11mg | 0.028mg | 6% |
| Potassium | 340mg | 135mg | 6% |
| Phosphorus | 44mg | 16mg | 4% |
| Vitamin B5 | 0.298mg | 0.121mg | 4% |
| Vitamin B1 | 0.05mg | 0.017mg | 3% |
| Iron | 0.8mg | 0.57mg | 3% |
| Manganese | 0.125mg | 0.057mg | 3% |
| Vitamin B3 | 0.6mg | 0.19mg | 3% |
| Fiber | 0.5g | 2% | |
| Zinc | 0.32mg | 0.15mg | 2% |
| Vitamin B6 | 0.061mg | 0.04mg | 2% |
| Folate | 16µg | 8µg | 2% |
| Protein | 1g | 0.72g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Choline | 8.2mg | 1% | |
| Calories | 26kcal | 38kcal | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Calcium | 21mg | 11mg | 1% |
| Carbs | 6.5g | 8.82g | 1% |
| Fats | 0.1g | 0.09g | 0% |
| Net carbs | 6g | 8.82g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Sugar | 2.76g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.005g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0.018mg | 0% |
| Isoleucine | 0.031mg | 0.016mg | 0% |
| Leucine | 0.046mg | 0.025mg | 0% |
| Lysine | 0.054mg | 0.026mg | 0% |
| Methionine | 0.011mg | 0.007mg | 0% |
| Phenylalanine | 0.032mg | 0.017mg | 0% |
| Valine | 0.035mg | 0.022mg | 0% |
| Histidine | 0.016mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +38.9% |
| Contains more OtherOther | +166.7% |
| Contains more CarbsCarbs | +35.7% |
~equal in
Fats
~0.09g
~equal in
Water
~90.07g