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

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Differences between Zucchini and Jícama (yam bean)

  • Jícama (yam bean) contains less Vitamin B6, Manganese, and Vitamin B2 than Zucchini.
  • Jícama (yam bean) contains 3 times less Vitamin B2 than Zucchini. Zucchini contains 0.094mg of Vitamin B2, while Jícama (yam bean) contains 0.028mg.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Zucchini vs Jícama (yam bean) infographic
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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.
Contains more Calcium +45.5%
Contains more Magnesium +63.6%
Contains more Phosphorus +137.5%
Contains more Potassium +93.3%
Contains more Zinc +113.3%
Contains more Copper +15.2%
Contains more Manganese +210.5%
Contains more Iron +54.1%
Contains less Sodium -50%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +45.5%
Contains more Magnesium +63.6%
Contains more Phosphorus +137.5%
Contains more Potassium +93.3%
Contains more Zinc +113.3%
Contains more Copper +15.2%
Contains more Manganese +210.5%
Contains more Iron +54.1%
Contains less Sodium -50%
Contains more Selenium +250%

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.
:
Contains more Vitamin A +952.6%
Contains more Vitamin C +27%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +235.7%
Contains more Vitamin B3 +137.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +307.5%
Contains more Folate +200%
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +27%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +235.7%
Contains more Vitamin B3 +137.4%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +307.5%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.1%
Contains more Fats +255.6%
Contains more Other +90%
Contains more Carbs +183.6%
Equal in Water - 90.07
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Protein +68.1%
Contains more Fats +255.6%
Contains more Other +90%
Contains more Carbs +183.6%
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.
Zucchini Jícama (yam bean)
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Jícama (yam bean) Opinion
Net carbs 2.11g 8.82g Jícama (yam bean)
Protein 1.21g 0.72g Zucchini
Fats 0.32g 0.09g Zucchini
Carbs 3.11g 8.82g Jícama (yam bean)
Calories 17kcal 38kcal Jícama (yam bean)
Fructose 1.38g Zucchini
Sugar 2.5g Jícama (yam bean)
Fiber 1g Zucchini
Calcium 16mg 11mg Zucchini
Iron 0.37mg 0.57mg Jícama (yam bean)
Magnesium 18mg 11mg Zucchini
Phosphorus 38mg 16mg Zucchini
Potassium 261mg 135mg Zucchini
Sodium 8mg 4mg Jícama (yam bean)
Zinc 0.32mg 0.15mg Zucchini
Copper 0.053mg 0.046mg Zucchini
Manganese 0.177mg 0.057mg Zucchini
Selenium 0.2µg 0.7µg Jícama (yam bean)
Vitamin A 200IU 19IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 14.1mg Zucchini
Vitamin B1 0.045mg 0.017mg Zucchini
Vitamin B2 0.094mg 0.028mg Zucchini
Vitamin B3 0.451mg 0.19mg Zucchini
Vitamin B5 0.204mg 0.121mg Zucchini
Vitamin B6 0.163mg 0.04mg Zucchini
Folate 24µg 8µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg 0.018mg Zucchini
Isoleucine 0.044mg 0.016mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.026mg Zucchini
Methionine 0.018mg 0.007mg Zucchini
Phenylalanine 0.043mg 0.017mg Zucchini
Valine 0.054mg 0.022mg Zucchini
Histidine 0.026mg 0.019mg Zucchini
Saturated Fat 0.084g Jícama (yam bean)
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
12%
Zucchini
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.