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  6. Winter squash vs. Jicama (yam bean)

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

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

  • Winter squash is higher than Jicama (yam bean) in Vitamin A, Vitamin B6, and Manganese.
  • Winter squash covers your daily need of Vitamin A 29% more than Jicama (yam bean).
  • Winter squash contains 4 times more Vitamin B6 than Jicama (yam bean). Winter squash contains 0.161mg of Vitamin B6, while Jicama (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 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 +18.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +78.5%
Contains more CopperCopper +78.3%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +228.1%
Contains more IronIron +29.5%
Contains more SeleniumSelenium +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.
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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 +27389.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin B3Vitamin B3 +160.5%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +302.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +46.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.017mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +23.6%
Contains more FatsFats +288.9%
Contains more OtherOther +133.3%
~equal in Carbs ~8.82g
~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.
Winter 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 Winter squash Jicama (yam bean) Opinion
Calories 37kcal 38kcal Jicama (yam bean)
Protein 0.89g 0.72g Winter squash
Fats 0.35g 0.09g Winter squash
Vitamin C 9.6mg 14.1mg Jicama (yam bean)
Net carbs 6.05g 8.82g Jicama (yam bean)
Carbs 8.85g 8.82g Winter squash
Magnesium 13mg 11mg Winter squash
Calcium 22mg 11mg Winter squash
Potassium 241mg 135mg Winter squash
Iron 0.44mg 0.57mg Jicama (yam bean)
Sugar 3.3g Jicama (yam bean)
Fiber 2.8g Winter squash
Copper 0.082mg 0.046mg Winter squash
Zinc 0.22mg 0.15mg Winter squash
Phosphorus 19mg 16mg Winter squash
Sodium 1mg 4mg Winter squash
Vitamin A 5223IU 19IU Winter squash
Vitamin A 261µg 1µg Winter squash
Vitamin E 0.12mg Winter squash
Manganese 0.187mg 0.057mg Winter squash
Selenium 0.4µg 0.7µg Jicama (yam bean)
Vitamin B1 0.016mg 0.017mg Jicama (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
Vitamin K 4.4µg Winter squash
Folate 20µg 8µg Winter squash
Choline 10.6mg Winter squash
Saturated Fat 0.072g Jicama (yam bean)
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g 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 Jicama (yam bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
35%
Winter squash
7%
Jicama (yam bean)
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Jicama (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?
Jicama (yam bean)
Jicama (yam bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Jicama (yam bean)
Jicama (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. 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.