Jicama vs. Squash
Nutrition comparison of Jicama and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and squash:
- Both squash and jicama are high in Vitamin C and dietary fiber.
- Squash has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and jicama contain similar amounts of calories - squash has 40 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is similar to squash for protein, carbs and fat. Jicama has a macronutrient ratio of 8:90:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Squash | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 90% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and jicama contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Both squash and jicama are high in dietary fiber. Jicama has 53% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Squash and jicama contain similar amounts of sugar - squash has 2g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Squash and jicama contain similar amounts of protein - squash has 0.9g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both squash and jicama are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both squash and jicama are high in Vitamin C. Jicama has 34% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than jicama - squash has 558ug of Vitamin A per 100 grams and jicama has 1ug of Vitamin A.
Vitamin E
Squash and jicama contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Squash and jicama contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid and Vitamin B6. Both jicama and squash contain significant amounts of riboflavin and folate.
| Jicama | Squash | |
|---|---|---|
| Thiamin | 0.02 MG | 0.072 MG |
| Riboflavin | 0.029 MG | 0.017 MG |
| Niacin | 0.2 MG | 0.969 MG |
| Pantothenic acid | 0.135 MG | 0.359 MG |
| Vitamin B6 | 0.042 MG | 0.124 MG |
| Folate | 12 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 242% more calcium than jicama - squash has 41mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Squash and jicama contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 89% more potassium than jicama - squash has 284mg 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 squash contain significant amounts of alpha linoleic acid (ALA).
| Jicama | Squash | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.024 G |
| Total | 0.014 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and squash contain small amounts of linoleic acid.
| Jicama | Squash | |
|---|---|---|
| linoleic acid | 0.029 G | 0.014 G |
| Total | 0.029 G | 0.014 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.
Jicama g
()
|
Daily Values (%) |
Cooked Squash 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 squash or jicama contain more calories in 100 grams?Squash and jicama contain similar amounts of calories - squash has 40 calories in 100g and jicama has 38 calories.
Does squash or jicama have more carbohydrates?
By weight, squash and jicama contain similar amounts of carbs - squash has 10.5g of carbs for 100g and jicama has 8.8g of carbohydrates.