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  6. Summer squash vs. Jícama (yam bean)

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

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A recap on differences between Summer squash and Jícama (yam bean)

  • Jícama (yam bean) has less Vitamin B6, Vitamin B2, Folate, and Manganese.
  • Summer squash covers your daily Vitamin B6 needs 14% more than Jícama (yam bean).
  • Jícama (yam bean) contains 5 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Jícama (yam bean) contains 0.028mg.

Food varieties used in this article are Squash, summer, all varieties, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Summer squash 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.
Summer squash
Summer squash
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +36.4%
Contains more Magnesium +54.5%
Contains more Phosphorus +137.5%
Contains more Potassium +94.1%
Contains less Sodium -50%
Contains more Zinc +93.3%
Contains more Copper +10.9%
Contains more Manganese +207%
Contains more Iron +62.9%
Contains more Selenium +250%
Equal in Copper - 0.046
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Jícama (yam bean)
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 Magnesium +54.5%
Contains more Phosphorus +137.5%
Contains more Potassium +94.1%
Contains less Sodium -50%
Contains more Zinc +93.3%
Contains more Copper +10.9%
Contains more Manganese +207%
Contains more Iron +62.9%
Contains more Selenium +250%
Equal in Copper - 0.046

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.
Summer squash
Summer squash
10
:
0
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +952.6%
Contains more Vitamin C +20.6%
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +407.1%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +445%
Contains more Folate +262.5%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Jícama (yam bean)
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 +952.6%
Contains more Vitamin C +20.6%
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +407.1%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +445%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +68.1%
Contains more Fats +100%
Contains more Other +106.7%
Contains more Carbs +163.3%
Equal in Water - 90.07
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +68.1%
Contains more Fats +100%
Contains more Other +106.7%
Contains more Carbs +163.3%
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.
Summer squash Jícama (yam bean)
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Jícama (yam bean) Opinion
Net carbs 2.25g 8.82g Jícama (yam bean)
Protein 1.21g 0.72g Summer squash
Fats 0.18g 0.09g Summer squash
Carbs 3.35g 8.82g Jícama (yam bean)
Calories 16kcal 38kcal Jícama (yam bean)
Fructose 0.95g Summer squash
Sugar 2.2g Jícama (yam bean)
Fiber 1.1g Summer squash
Calcium 15mg 11mg Summer squash
Iron 0.35mg 0.57mg Jícama (yam bean)
Magnesium 17mg 11mg Summer squash
Phosphorus 38mg 16mg Summer squash
Potassium 262mg 135mg Summer squash
Sodium 2mg 4mg Summer squash
Zinc 0.29mg 0.15mg Summer squash
Copper 0.051mg 0.046mg Summer squash
Manganese 0.175mg 0.057mg Summer squash
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 200IU 19IU Summer squash
Vitamin A RAE 10µg 1µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 14.1mg Summer squash
Vitamin B1 0.048mg 0.017mg Summer squash
Vitamin B2 0.142mg 0.028mg Summer squash
Vitamin B3 0.487mg 0.19mg Summer squash
Vitamin B5 0.155mg 0.121mg Summer squash
Vitamin B6 0.218mg 0.04mg Summer squash
Folate 29µg 8µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg 0.018mg Summer squash
Isoleucine 0.042mg 0.016mg Summer squash
Leucine 0.069mg 0.025mg Summer squash
Lysine 0.065mg 0.026mg Summer squash
Methionine 0.017mg 0.007mg Summer squash
Phenylalanine 0.041mg 0.017mg Summer squash
Valine 0.053mg 0.022mg Summer squash
Histidine 0.025mg 0.019mg Summer squash
Saturated Fat 0.044g Jícama (yam bean)
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Jícama (yam bean)

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.044g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.