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Pumpkin vs Jícama - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Jícama

  • Pumpkin has more Vitamin A, Copper, Vitamin B2, and Potassium, however Jícama is higher in Fiber, and Vitamin C.
  • Pumpkin covers your daily Vitamin A 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.

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Pumpkin vs Jícama 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 more Iron +33.3%
Contains more Calcium +75%
Contains more Potassium +126.7%
Contains more Copper +164.6%
Contains more Zinc +100%
Contains more Phosphorus +144.4%
Contains less Sodium -75%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Iron +33.3%
Contains more Calcium +75%
Contains more Potassium +126.7%
Contains more Copper +164.6%
Contains more Zinc +100%
Contains more Phosphorus +144.4%
Contains less Sodium -75%
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 more Vitamin A +40438.1%
Contains more Vitamin E +130.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +266.7%
Contains more Folate +33.3%
Contains more Vitamin C +124.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Contains more Vitamin A +40438.1%
Contains more Vitamin E +130.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +45.2%
Contains more Vitamin K +266.7%
Contains more Folate +33.3%
Contains more Vitamin C +124.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
10
Jícama
Mineral Summary Score
18
Pumpkin
10
Jícama

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
4%
Jícama
Carbohydrates
7%
Pumpkin
9%
Jícama
Fats
0%
Pumpkin
0%
Jícama

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.
Pumpkin Jícama
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Jícama
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Jícama is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 47)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin Jícama Opinion
Calories 26 38 Jícama
Protein 1 0.72 Pumpkin
Fats 0.1 0.09 Pumpkin
Vitamin C 9 20.2 Jícama
Carbs 6.5 8.82 Jícama
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.6 Pumpkin
Calcium 21 12 Pumpkin
Potassium 340 150 Pumpkin
Magnesium 12 12
Sugar 2.76 1.8 Jícama
Fiber 0.5 4.9 Jícama
Copper 0.127 0.048 Pumpkin
Zinc 0.32 0.16 Pumpkin
Starch
Phosphorus 44 18 Pumpkin
Sodium 1 4 Pumpkin
Vitamin A 8513 21 Pumpkin
Vitamin E 1.06 0.46 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.02 Pumpkin
Vitamin B2 0.11 0.029 Pumpkin
Vitamin B3 0.6 0.2 Pumpkin
Vitamin B5 0.298 0.135 Pumpkin
Vitamin B6 0.061 0.042 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 0.3 Pumpkin
Folate 16 12 Pumpkin
Trans Fat 0 0
Saturated Fat 0.052 0.021 Jícama
Monounsaturated Fat 0.013 0.005 Pumpkin
Polyunsaturated fat 0.005 0.043 Jícama
Tryptophan 0.012 Pumpkin
Threonine 0.029 0.018 Pumpkin
Isoleucine 0.031 0.016 Pumpkin
Leucine 0.046 0.025 Pumpkin
Lysine 0.054 0.026 Pumpkin
Methionine 0.011 0.007 Pumpkin
Phenylalanine 0.032 0.017 Pumpkin
Valine 0.035 0.022 Pumpkin
Histidine 0.016 0.019 Jícama
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Jícama - 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.