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

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What are the differences between Pumpkin and Jícama (yam bean)?

  • Pumpkin is higher in Vitamin A RAE, yet Jícama (yam bean) is higher in Vitamin C.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Pumpkin has 2 times more Potassium than Jícama (yam bean). While Pumpkin has 230mg of Potassium, Jícama (yam bean) has only 135mg.

We used Pumpkin, cooked, boiled, drained, without salt and Yambean (jicama), cooked, boiled, drained, without salt types in this article.

Infographic

Pumpkin 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.
Contains more Calcium +36.4%
Contains more Phosphorus +87.5%
Contains more Potassium +70.4%
Contains less Sodium -75%
Contains more Zinc +53.3%
Contains more Copper +97.8%
Contains more Manganese +56.1%
Contains more Magnesium +22.2%
Contains more Selenium +250%
Equal in Iron - 0.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +36.4%
Contains more Phosphorus +87.5%
Contains more Potassium +70.4%
Contains less Sodium -75%
Contains more Zinc +53.3%
Contains more Copper +97.8%
Contains more Manganese +56.1%
Contains more Magnesium +22.2%
Contains more Selenium +250%
Equal in Iron - 0.57

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 A +30189.5%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +117.4%
Contains more Vitamin B5 +66.1%
Contains more Folate +12.5%
Contains more Vitamin C +200%
Equal in Vitamin B6 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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 +30189.5%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +117.4%
Contains more Vitamin B5 +66.1%
Contains more Folate +12.5%
Contains more Vitamin C +200%
Equal in Vitamin B6 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +106.7%
Contains more Fats +28.6%
Contains more Carbs +80%
Equal in Protein - 0.72
Equal in Water - 90.07
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 Other +106.7%
Contains more Fats +28.6%
Contains more Carbs +80%
Equal in Protein - 0.72
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 Jícama (yam bean)
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Jícama (yam bean) Opinion
Net carbs 3.8g 8.82g Jícama (yam bean)
Protein 0.72g 0.72g
Fats 0.07g 0.09g Jícama (yam bean)
Carbs 4.9g 8.82g Jícama (yam bean)
Calories 20kcal 38kcal Jícama (yam bean)
Sugar 2.08g Jícama (yam bean)
Fiber 1.1g Pumpkin
Calcium 15mg 11mg Pumpkin
Iron 0.57mg 0.57mg
Magnesium 9mg 11mg Jícama (yam bean)
Phosphorus 30mg 16mg Pumpkin
Potassium 230mg 135mg Pumpkin
Sodium 1mg 4mg Pumpkin
Zinc 0.23mg 0.15mg Pumpkin
Copper 0.091mg 0.046mg Pumpkin
Manganese 0.089mg 0.057mg Pumpkin
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 5755IU 19IU Pumpkin
Vitamin A RAE 288µg 1µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 4.7mg 14.1mg Jícama (yam bean)
Vitamin B1 0.031mg 0.017mg Pumpkin
Vitamin B2 0.078mg 0.028mg Pumpkin
Vitamin B3 0.413mg 0.19mg Pumpkin
Vitamin B5 0.201mg 0.121mg Pumpkin
Vitamin B6 0.044mg 0.04mg Pumpkin
Folate 9µg 8µg Pumpkin
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg 0.018mg Pumpkin
Isoleucine 0.023mg 0.016mg Pumpkin
Leucine 0.034mg 0.025mg Pumpkin
Lysine 0.039mg 0.026mg Pumpkin
Methionine 0.008mg 0.007mg Pumpkin
Phenylalanine 0.023mg 0.017mg Pumpkin
Valine 0.025mg 0.022mg Pumpkin
Histidine 0.011mg 0.019mg Jícama (yam bean)
Saturated Fat 0.037g Jícama (yam bean)
Monounsaturated Fat 0.009g Pumpkin
Polyunsaturated fat 0.004g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
37%
Pumpkin
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 35)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.