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  6. Winter squash vs. Jícama (yam bean)

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

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How are Winter squash and Jícama (yam bean) different?

  • Winter squash is higher than Jícama (yam bean) in Vitamin A RAE, Vitamin B6, and Manganese.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Jícama (yam bean).
  • Winter squash contains 4 times more Vitamin B6 than Jícama (yam bean). Winter squash contains 0.161mg of Vitamin B6, while Jícama (yam bean) contains 0.04mg.

Squash, winter, all varieties, cooked, baked, without salt and Yambean (jicama), cooked, boiled, drained, without salt types were used in this article.

Infographic

Winter 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.
Winter squash
Winter squash
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +100%
Contains more Magnesium +18.2%
Contains more Phosphorus +18.8%
Contains more Potassium +78.5%
Contains less Sodium -75%
Contains more Zinc +46.7%
Contains more Copper +78.3%
Contains more Manganese +228.1%
Contains more Iron +29.5%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
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 +100%
Contains more Magnesium +18.2%
Contains more Phosphorus +18.8%
Contains more Potassium +78.5%
Contains less Sodium -75%
Contains more Zinc +46.7%
Contains more Copper +78.3%
Contains more Manganese +228.1%
Contains more Iron +29.5%
Contains more Selenium +75%

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.
Winter squash
Winter squash
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +27389.5%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +302.5%
Contains more Folate +150%
Contains more Vitamin C +46.9%
Equal in Vitamin B1 - 0.017
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +27389.5%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +302.5%
Contains more Folate +150%
Contains more Vitamin C +46.9%
Equal in Vitamin B1 - 0.017

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +23.6%
Contains more Fats +288.9%
Contains more Other +133.3%
Equal in Carbs - 8.82
Equal in Water - 90.07
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +23.6%
Contains more Fats +288.9%
Contains more Other +133.3%
Equal in Carbs - 8.82
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.
Winter 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 Winter squash Jícama (yam bean) Opinion
Net carbs 6.05g 8.82g Jícama (yam bean)
Protein 0.89g 0.72g Winter squash
Fats 0.35g 0.09g Winter squash
Carbs 8.85g 8.82g Winter squash
Calories 37kcal 38kcal Jícama (yam bean)
Sugar 3.3g Jícama (yam bean)
Fiber 2.8g Winter squash
Calcium 22mg 11mg Winter squash
Iron 0.44mg 0.57mg Jícama (yam bean)
Magnesium 13mg 11mg Winter squash
Phosphorus 19mg 16mg Winter squash
Potassium 241mg 135mg Winter squash
Sodium 1mg 4mg Winter squash
Zinc 0.22mg 0.15mg Winter squash
Copper 0.082mg 0.046mg Winter squash
Manganese 0.187mg 0.057mg Winter squash
Selenium 0.4µg 0.7µg Jícama (yam bean)
Vitamin A 5223IU 19IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 14.1mg Jícama (yam bean)
Vitamin B1 0.016mg 0.017mg Jícama (yam bean)
Vitamin B2 0.067mg 0.028mg Winter squash
Vitamin B3 0.495mg 0.19mg Winter squash
Vitamin B5 0.234mg 0.121mg Winter squash
Vitamin B6 0.161mg 0.04mg Winter squash
Folate 20µg 8µg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg 0.018mg Winter squash
Isoleucine 0.035mg 0.016mg Winter squash
Leucine 0.05mg 0.025mg Winter squash
Lysine 0.033mg 0.026mg Winter squash
Methionine 0.011mg 0.007mg Winter squash
Phenylalanine 0.035mg 0.017mg Winter squash
Valine 0.038mg 0.022mg Winter squash
Histidine 0.017mg 0.019mg Jícama (yam bean)
Saturated Fat 0.072g Jícama (yam bean)
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Jícama (yam bean)

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.072g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.