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

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

  • Pumpkin is higher in Vitamin A, yet Jicama (yam bean) is higher in Vitamin C.
  • Pumpkin's daily need coverage for Vitamin A is 32% more.
  • Pumpkin has 2 times more Potassium than Jicama (yam bean). While Pumpkin has 230mg of Potassium, Jicama (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 Jicama (yam bean) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +70.4%
Contains more CopperCopper +97.8%
Contains more ZincZinc +53.3%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +56.1%
Contains more MagnesiumMagnesium +22.2%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.57mg

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 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 47% 1.1% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +30189.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.4%
Contains more Vitamin B2Vitamin B2 +178.6%
Contains more Vitamin B3Vitamin B3 +117.4%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 OtherOther +106.7%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +80%
~equal in Protein ~0.72g
~equal in Water ~90.07g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Jicama (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 Jicama (yam bean) Opinion
Calories 20kcal 38kcal Jicama (yam bean)
Protein 0.72g 0.72g
Fats 0.07g 0.09g Jicama (yam bean)
Vitamin C 4.7mg 14.1mg Jicama (yam bean)
Net carbs 3.8g 8.82g Jicama (yam bean)
Carbs 4.9g 8.82g Jicama (yam bean)
Magnesium 9mg 11mg Jicama (yam bean)
Calcium 15mg 11mg Pumpkin
Potassium 230mg 135mg Pumpkin
Iron 0.57mg 0.57mg
Sugar 2.08g Jicama (yam bean)
Fiber 1.1g Pumpkin
Copper 0.091mg 0.046mg Pumpkin
Zinc 0.23mg 0.15mg Pumpkin
Phosphorus 30mg 16mg Pumpkin
Sodium 1mg 4mg Pumpkin
Vitamin A 5755IU 19IU Pumpkin
Vitamin A 288µg 1µg Pumpkin
Vitamin E 0.8mg Pumpkin
Manganese 0.089mg 0.057mg Pumpkin
Selenium 0.2µg 0.7µg Jicama (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
Vitamin K 0.8µg Pumpkin
Folate 9µg 8µg Pumpkin
Choline 6.2mg Pumpkin
Saturated Fat 0.037g Jicama (yam bean)
Monounsaturated Fat 0.009g Pumpkin
Polyunsaturated fat 0.004g 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 Jicama (yam bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Jicama (yam bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Pumpkin
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Jicama (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?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (yam bean) is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jicama (yam bean)
Jicama (yam bean) is lower in glycemic index (difference - 35)
Which food is cheaper?
Jicama (yam bean)
Jicama (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. Jicama (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.