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  6. Zucchini vs. Jícama raw

Zucchini vs. Jícama raw — In-Depth Nutrition Comparison

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Significant differences between zucchini and jícama raw

  • Zucchini has more vitamin B6 and manganese; however, jícama raw is richer in fiber.
  • Jícama raw covers your daily fiber needs 16% more than zucchini.
  • Jícama raw has 4 times less vitamin B6 than zucchini. Zucchini has 0.163mg of vitamin B6, while jícama raw 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 raw 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +74%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +195%
Contains more IronIron +62.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.048mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +224.1%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +288.1%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +12.8%
Contains more Vitamin EVitamin E +283.3%
Contains more CholineCholine +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Jícama raw DV% diff.
Fiber 1g 4.9g 16%
Vitamin B6 0.163mg 0.042mg 9%
Vitamin B2 0.094mg 0.029mg 5%
Manganese 0.177mg 0.06mg 5%
Potassium 261mg 150mg 3%
Phosphorus 38mg 18mg 3%
Iron 0.37mg 0.6mg 3%
Vitamin K 4.3µg 0.3µg 3%
Folate 24µg 12µg 3%
Vitamin C 17.9mg 20.2mg 3%
Carbs 3.11g 8.82g 2%
Vitamin B3 0.451mg 0.2mg 2%
Fructose 1.38g 2%
Vitamin B1 0.045mg 0.02mg 2%
Vitamin E 0.12mg 0.46mg 2%
Choline 9.5mg 13.6mg 1%
Vitamin B5 0.204mg 0.135mg 1%
Protein 1.21g 0.72g 1%
Calories 17kcal 38kcal 1%
Selenium 0.2µg 0.7µg 1%
Zinc 0.32mg 0.16mg 1%
Copper 0.053mg 0.048mg 1%
Magnesium 18mg 12mg 1%
Vitamin A 10µg 1µg 1%
Fats 0.32g 0.09g 0%
Net carbs 2.11g 3.92g N/A
Calcium 16mg 12mg 0%
Sugar 2.5g 1.8g N/A
Sodium 8mg 4mg 0%
Saturated fat 0.084g 0.021g 0%
Monounsaturated fat 0.011g 0.005g 0%
Polyunsaturated fat 0.091g 0.043g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0.018mg 0%
Isoleucine 0.044mg 0.016mg 0%
Leucine 0.071mg 0.025mg 0%
Lysine 0.067mg 0.026mg 0%
Methionine 0.018mg 0.007mg 0%
Phenylalanine 0.043mg 0.017mg 0%
Valine 0.054mg 0.022mg 0%
Histidine 0.026mg 0.019mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +68.1%
Contains more FatsFats +255.6%
Contains more OtherOther +90%
Contains more CarbsCarbs +183.6%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +111.6%
Contains less Sat. FatSaturated fat -75%

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 raw - 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.