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  6. Pumpkin seeds vs. Jícama raw

Pumpkin seeds vs. Jícama raw — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and jícama raw?

  • Pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus, yet jícama raw is richer in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Pumpkin seeds have 175 times more saturated fat than jícama raw. Pumpkin seeds have 3.67g of saturated fat, while jícama raw has 0.021g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Yambean (jicama), raw types in this comparison.

Infographic

Pumpkin seeds vs Jícama raw 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +512.7%
Contains more IronIron +451.7%
Contains more CopperCopper +1337.5%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +726.7%
Contains less SodiumSodium -77.8%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin CVitamin C +6633.3%
Contains more Vitamin B5Vitamin B5 +141.1%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jícama raw DV% diff.
Zinc 10.3mg 0.16mg 92%
Copper 0.69mg 0.048mg 71%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.043g 59%
Fiber 18.4g 4.9g 54%
Protein 18.55g 0.72g 36%
Iron 3.31mg 0.6mg 34%
Fats 19.4g 0.09g 30%
Potassium 919mg 150mg 23%
Vitamin C 0.3mg 20.2mg 22%
Calories 446kcal 38kcal 20%
Manganese 0.496mg 0.06mg 19%
Saturated fat 3.67g 0.021g 17%
Monounsaturated fat 6.032g 0.005g 15%
Carbs 53.75g 8.82g 15%
Phosphorus 92mg 18mg 11%
Calcium 55mg 12mg 4%
Vitamin E 0.46mg 3%
Vitamin B5 0.056mg 0.135mg 2%
Choline 13.6mg 2%
Vitamin B2 0.052mg 0.029mg 2%
Folate 9µg 12µg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin B3 0.286mg 0.2mg 1%
Selenium 0.7µg 1%
Sodium 18mg 4mg 1%
Net carbs 35.35g 3.92g N/A
Sugar 1.8g N/A
Vitamin A 3µg 1µg 0%
Vitamin B6 0.037mg 0.042mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0.018mg 0%
Isoleucine 0.956mg 0.016mg 0%
Leucine 1.572mg 0.025mg 0%
Lysine 1.386mg 0.026mg 0%
Methionine 0.417mg 0.007mg 0%
Phenylalanine 0.924mg 0.017mg 0%
Valine 1.491mg 0.022mg 0%
Histidine 0.515mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +2476.4%
Contains more FatsFats +21455.6%
Contains more CarbsCarbs +509.4%
Contains more OtherOther +1166.7%
Contains more WaterWater +1901.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +120540%
Contains more Poly. FatPolyunsaturated fat +20467.4%
Contains less Sat. FatSaturated fat -99.4%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.