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Zucchini vs Jícama - In-Depth Nutrition Comparison

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Significant differences between Zucchini and Jícama

  • Zucchini has more Vitamin B6, and Manganese, however Jícama is richer in Fiber.
  • Jícama covers your daily Fiber needs 16% more than Zucchini.
  • Jícama has 4 times less Vitamin B6 than Zucchini. Zucchini has 0.163mg of Vitamin B6, while Jícama has 0.042mg.

Specific food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Yambean (jicama), raw.

Infographic

Zucchini vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +74%
Contains more Zinc +100%
Contains more Copper +10.4%
Contains more Iron +62.2%
Contains less Sodium -50%
Equal in Copper - 0.048
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +33.3%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +74%
Contains more Zinc +100%
Contains more Copper +10.4%
Contains more Iron +62.2%
Contains less Sodium -50%
Equal in Copper - 0.048

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 A +852.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +288.1%
Contains more Folate +100%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +283.3%
Contains more Vitamin C +12.8%
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% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Contains more Vitamin A +852.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +288.1%
Contains more Folate +100%
Contains more Vitamin K +1333.3%
Contains more Vitamin E +283.3%
Contains more Vitamin C +12.8%

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.
Zucchini Jícama
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 Opinion
Net carbs 2.11g 3.92g Jícama
Protein 1.21g 0.72g Zucchini
Fats 0.32g 0.09g Zucchini
Carbs 3.11g 8.82g Jícama
Calories 17kcal 38kcal Jícama
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 1.8g Jícama
Fiber 1g 4.9g Jícama
Calcium 16mg 12mg Zucchini
Iron 0.37mg 0.6mg Jícama
Magnesium 18mg 12mg Zucchini
Phosphorus 38mg 18mg Zucchini
Potassium 261mg 150mg Zucchini
Sodium 8mg 4mg Jícama
Zinc 0.32mg 0.16mg Zucchini
Copper 0.053mg 0.048mg Zucchini
Vitamin A 200IU 21IU Zucchini
Vitamin E 0.12mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 20.2mg Jícama
Vitamin B1 0.045mg 0.02mg Zucchini
Vitamin B2 0.094mg 0.029mg Zucchini
Vitamin B3 0.451mg 0.2mg Zucchini
Vitamin B5 0.204mg 0.135mg Zucchini
Vitamin B6 0.163mg 0.042mg Zucchini
Folate 24µg 12µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.3µg Zucchini
Tryptophan 0.01mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.021g Jícama
Monounsaturated Fat 0.011g 0.005g Zucchini
Polyunsaturated fat 0.091g 0.043g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16
Zucchini
10
Jícama
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
4%
Jícama
Carbohydrates
3%
Zucchini
9%
Jícama
Fats
1%
Zucchini
0%
Jícama

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
Jícama is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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