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Cassava vs Jícama - In-Depth Nutrition Comparison

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What are the differences between Cassava and Jícama?

  • Cassava is higher in Manganese, Copper, and Vitamin B1, yet Jícama is higher in Fiber.
  • Cassava's daily need coverage for Manganese is 14% more.
  • Cassava has 4 times more Vitamin B1 than Jícama. While Cassava has 0.087mg of Vitamin B1, Jícama has only 0.02mg.

We used Cassava, raw and Yambean (jicama), raw types in this article.

Infographic

Cassava 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 Potassium +80.7%
Contains more Magnesium +75%
Contains more Copper +108.3%
Contains more Zinc +112.5%
Contains more Phosphorus +50%
Contains more Iron +122.2%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Calcium +33.3%
Contains more Potassium +80.7%
Contains more Magnesium +75%
Contains more Copper +108.3%
Contains more Zinc +112.5%
Contains more Phosphorus +50%
Contains more Iron +122.2%
Contains less Sodium -71.4%

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 B1 +335%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +327%
Contains more Vitamin B6 +109.5%
Contains more Vitamin K +533.3%
Contains more Folate +125%
Contains more Vitamin A +61.5%
Contains more Vitamin E +142.1%
Contains more Vitamin B5 +26.2%
Equal in Vitamin C - 20.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +327%
Contains more Vitamin B6 +109.5%
Contains more Vitamin K +533.3%
Contains more Folate +125%
Contains more Vitamin A +61.5%
Contains more Vitamin E +142.1%
Contains more Vitamin B5 +26.2%
Equal in Vitamin C - 20.2

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
14
Cassava
10
Jícama
Mineral Summary Score
14
Cassava
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
8%
Cassava
4%
Jícama
Carbohydrates
38%
Cassava
9%
Jícama
Fats
1%
Cassava
0%
Jícama

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.
Cassava Jícama
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Jícama
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 77)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.1g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cassava Jícama Opinion
Calories 160 38 Cassava
Protein 1.36 0.72 Cassava
Fats 0.28 0.09 Cassava
Vitamin C 20.6 20.2 Cassava
Carbs 38.06 8.82 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.6 Jícama
Calcium 16 12 Cassava
Potassium 271 150 Cassava
Magnesium 21 12 Cassava
Sugar 1.7 1.8 Cassava
Fiber 1.8 4.9 Jícama
Copper 0.1 0.048 Cassava
Zinc 0.34 0.16 Cassava
Starch
Phosphorus 27 18 Cassava
Sodium 14 4 Jícama
Vitamin A 13 21 Jícama
Vitamin E 0.19 0.46 Jícama
Vitamin D 0 0
Vitamin B1 0.087 0.02 Cassava
Vitamin B2 0.048 0.029 Cassava
Vitamin B3 0.854 0.2 Cassava
Vitamin B5 0.107 0.135 Jícama
Vitamin B6 0.088 0.042 Cassava
Vitamin B12 0 0
Vitamin K 1.9 0.3 Cassava
Folate 27 12 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.021 Jícama
Monounsaturated Fat 0.075 0.005 Cassava
Polyunsaturated fat 0.048 0.043 Cassava
Tryptophan 0.019 Cassava
Threonine 0.028 0.018 Cassava
Isoleucine 0.027 0.016 Cassava
Leucine 0.039 0.025 Cassava
Lysine 0.044 0.026 Cassava
Methionine 0.011 0.007 Cassava
Phenylalanine 0.026 0.017 Cassava
Valine 0.035 0.022 Cassava
Histidine 0.02 0.019 Cassava
Fructose

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.