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  6. Summer squash vs. Jicama (yam bean)

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

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

  • Jicama (yam bean) has less Vitamin B6, Vitamin B2, Folate, and Manganese.
  • Summer squash covers your daily Vitamin B6 needs 14% more than Jicama (yam bean).
  • Jicama (yam bean) contains 5 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Jicama (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 Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 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 MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +94.1%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +137.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +207%
Contains more IronIron +62.9%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.046mg

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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 CVitamin C +20.6%
Contains more Vitamin AVitamin A +952.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +182.4%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin B3Vitamin B3 +156.3%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +445%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 ProteinProtein +68.1%
Contains more FatsFats +100%
Contains more OtherOther +106.7%
Contains more CarbsCarbs +163.3%
~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.
Summer squash Jicama (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 Jicama (yam bean) Opinion
Calories 16kcal 38kcal Jicama (yam bean)
Protein 1.21g 0.72g Summer squash
Fats 0.18g 0.09g Summer squash
Vitamin C 17mg 14.1mg Summer squash
Net carbs 2.25g 8.82g Jicama (yam bean)
Carbs 3.35g 8.82g Jicama (yam bean)
Magnesium 17mg 11mg Summer squash
Calcium 15mg 11mg Summer squash
Potassium 262mg 135mg Summer squash
Iron 0.35mg 0.57mg Jicama (yam bean)
Sugar 2.2g Jicama (yam bean)
Fiber 1.1g Summer squash
Copper 0.051mg 0.046mg Summer squash
Zinc 0.29mg 0.15mg Summer squash
Phosphorus 38mg 16mg Summer squash
Sodium 2mg 4mg Summer squash
Vitamin A 200IU 19IU Summer squash
Vitamin A 10µg 1µg Summer squash
Vitamin E 0.12mg Summer squash
Manganese 0.175mg 0.057mg Summer squash
Selenium 0.2µg 0.7µg Jicama (yam bean)
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
Vitamin K 3µg Summer squash
Folate 29µg 8µg Summer squash
Choline 6.7mg Summer squash
Saturated Fat 0.044g Jicama (yam bean)
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g 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
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
17%
Summer squash
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Jicama (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?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (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. 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.