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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 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

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

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

All nutrients comparison - raw data values

Nutrient Pumpkin Jícama Opinion
Net carbs 6g 3.92g Pumpkin
Protein 1g 0.72g Pumpkin
Fats 0.1g 0.09g Pumpkin
Carbs 6.5g 8.82g Jícama
Calories 26kcal 38kcal Jícama
Starch g g
Fructose g g
Sugar 2.76g 1.8g Jícama
Fiber 0.5g 4.9g Jícama
Calcium 21mg 12mg Pumpkin
Iron 0.8mg 0.6mg Pumpkin
Magnesium 12mg 12mg
Phosphorus 44mg 18mg Pumpkin
Potassium 340mg 150mg Pumpkin
Sodium 1mg 4mg Pumpkin
Zinc 0.32mg 0.16mg Pumpkin
Copper 0.127mg 0.048mg Pumpkin
Vitamin A 8513IU 21IU Pumpkin
Vitamin E 1.06mg 0.46mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 20.2mg Jícama
Vitamin B1 0.05mg 0.02mg Pumpkin
Vitamin B2 0.11mg 0.029mg Pumpkin
Vitamin B3 0.6mg 0.2mg Pumpkin
Vitamin B5 0.298mg 0.135mg Pumpkin
Vitamin B6 0.061mg 0.042mg Pumpkin
Folate 16µg 12µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.3µg Pumpkin
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg 0.018mg Pumpkin
Isoleucine 0.031mg 0.016mg Pumpkin
Leucine 0.046mg 0.025mg Pumpkin
Lysine 0.054mg 0.026mg Pumpkin
Methionine 0.011mg 0.007mg Pumpkin
Phenylalanine 0.032mg 0.017mg Pumpkin
Valine 0.035mg 0.022mg Pumpkin
Histidine 0.016mg 0.019mg Jícama
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.021g Jícama
Monounsaturated Fat 0.013g 0.005g Pumpkin
Polyunsaturated fat 0.005g 0.043g Jícama

Which food is preferable for your diet?

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

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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

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)

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.