Jicama vs. Pumpkin Puree
Nutrition comparison of Jicama and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and pumpkin puree:
- Both pumpkin puree and jicama are high in dietary fiber.
- Jicama is an excellent source of Vitamin C.
- Pumpkin puree has more niacin and pantothenic acid.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and jicama contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Jicama has a macronutrient ratio of 7:91:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and jicama contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both pumpkin puree and jicama are high in dietary fiber. Jicama has 69% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Pumpkin puree and jicama contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Pumpkin puree and jicama contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both pumpkin puree and jicama are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 381% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than jicama - pumpkin puree has 778ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and jicama contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Pumpkin puree and jicama contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Pumpkin puree has more niacin and pantothenic acid. Both jicama and pumpkin puree contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Jicama | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.02 MG | 0.024 MG |
| Riboflavin | 0.029 MG | 0.054 MG |
| Niacin | 0.2 MG | 0.367 MG |
| Pantothenic acid | 0.135 MG | 0.4 MG |
| Vitamin B6 | 0.042 MG | 0.056 MG |
| Folate | 12 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 117% more calcium than jicama - pumpkin puree has 26mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Pumpkin puree has 132% more iron than jicama - pumpkin puree has 1.4mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 37% more potassium than jicama - pumpkin puree has 206mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jicama and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Jicama | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.008 G |
| Total | 0.014 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and pumpkin puree contain small amounts of linoleic acid.
| Jicama | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.029 G | 0.007 G |
| Total | 0.029 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Jicama (Yambean (jicama), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Jicama g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or jicama contain more calories in 100 grams?Pumpkin puree and jicama contain similar amounts of calories - pumpkin puree has 34 calories in 100g and jicama has 38 calories.
Does pumpkin puree or jicama have more carbohydrates?
By weight, pumpkin puree and jicama contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and jicama has 8.8g of carbohydrates.