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Winter melon vs Jícama - In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Jícama?

  • Winter melon is richer in Vitamin B2, yet Jícama is richer in Vitamin C, and Fiber.
  • Winter melon has 28 times more Sodium than Jícama. Winter melon has 111mg of Sodium, while Jícama has 4mg.

We used Waxgourd, (chinese preserving melon), raw and Yambean (jicama), raw types in this comparison.

Infographic

Winter melon vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +58.3%
Contains more Zinc +281.3%
Contains more Iron +50%
Contains more Magnesium +20%
Contains more Potassium +2400%
Contains less Sodium -96.4%
Contains more Copper +108.7%
Equal in Phosphorus - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +58.3%
Contains more Zinc +281.3%
Contains more Iron +50%
Contains more Magnesium +20%
Contains more Potassium +2400%
Contains less Sodium -96.4%
Contains more Copper +108.7%
Equal in Phosphorus - 18

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 B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +55.4%
Contains more Vitamin B6 +20%
Contains more Folate +140%
Equal in Vitamin B5 - 0.135
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +55.4%
Contains more Vitamin B6 +20%
Contains more Folate +140%
Equal in Vitamin B5 - 0.135

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.
Winter melon Jícama
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Jícama Opinion
Net carbs 0.1g 3.92g Jícama
Protein 0.4g 0.72g Jícama
Fats 0.2g 0.09g Winter melon
Carbs 3g 8.82g Jícama
Calories 13kcal 38kcal Jícama
Starch g g
Fructose g g
Sugar g 1.8g Winter melon
Fiber 2.9g 4.9g Jícama
Calcium 19mg 12mg Winter melon
Iron 0.4mg 0.6mg Jícama
Magnesium 10mg 12mg Jícama
Phosphorus 19mg 18mg Winter melon
Potassium 6mg 150mg Jícama
Sodium 111mg 4mg Jícama
Zinc 0.61mg 0.16mg Winter melon
Copper 0.023mg 0.048mg Jícama
Vitamin A 0IU 21IU Jícama
Vitamin E mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 20.2mg Jícama
Vitamin B1 0.04mg 0.02mg Winter melon
Vitamin B2 0.11mg 0.029mg Winter melon
Vitamin B3 0.4mg 0.2mg Winter melon
Vitamin B5 0.133mg 0.135mg Jícama
Vitamin B6 0.035mg 0.042mg Jícama
Folate 5µg 12µg Jícama
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Jícama
Tryptophan 0.002mg mg Winter melon
Threonine mg 0.018mg Jícama
Isoleucine mg 0.016mg Jícama
Leucine mg 0.025mg Jícama
Lysine 0.009mg 0.026mg Jícama
Methionine 0.003mg 0.007mg Jícama
Phenylalanine mg 0.017mg Jícama
Valine mg 0.022mg Jícama
Histidine mg 0.019mg Jícama
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.021g Winter melon
Monounsaturated Fat 0.037g 0.005g Winter melon
Polyunsaturated fat 0.087g 0.043g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9
Winter melon
10
Jícama
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
4%
Jícama
Carbohydrates
3%
Winter melon
9%
Jícama
Fats
1%
Winter melon
0%
Jícama

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 107mg)
Which food is richer in vitamins?
Jícama
Jícama is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.