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.
Detailed nutritional comparison of jicama and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Jicama src
Image of Squash src

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 7:91:2 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Jicama Squash
Protein 7% 8%
Carbohydrates 91% 90%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Jicama Squash
beta-carotene 13 UG 4570 UG
alpha-carotene ~ 1130 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Jicama or Squash .

Note: The specific food items compared are: Jicama (Yambean (jicama), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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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.

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