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Cauliflower vs Jícama - In-Depth Nutrition Comparison

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How are Cauliflower and Jícama different?

  • Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5 and Choline, while Jícama is higher in Fiber.
  • Cauliflower covers your daily need of Vitamin C 31% more than Jícama.
  • Cauliflower contains 52 times more Vitamin K than Jícama. Cauliflower contains 15.5µg of Vitamin K, while Jícama contains 0.3µg.

Cauliflower, raw and Yambean (jicama), raw types were used in this article.

Infographic

Cauliflower 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 +83.3%
Contains more Potassium +99.3%
Contains more Magnesium +25%
Contains more Zinc +68.8%
Contains more Phosphorus +144.4%
Contains more Iron +42.9%
Contains more Copper +23.1%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Calcium +83.3%
Contains more Potassium +99.3%
Contains more Magnesium +25%
Contains more Zinc +68.8%
Contains more Phosphorus +144.4%
Contains more Iron +42.9%
Contains more Copper +23.1%
Contains less Sodium -86.7%

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 C +138.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +394.1%
Contains more Vitamin B6 +338.1%
Contains more Vitamin K +5066.7%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 C +138.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +394.1%
Contains more Vitamin B6 +338.1%
Contains more Vitamin K +5066.7%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Cauliflower
10
Jícama
Mineral Summary Score
13
Cauliflower
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 the food
Protein
12%
Cauliflower
4%
Jícama
Carbohydrates
5%
Cauliflower
9%
Jícama
Fats
1%
Cauliflower
0%
Jícama

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Jícama
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower 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 Sugars?
Jícama
Jícama contains less Sugars (difference - 0.11g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.4)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Jícama Opinion
Calories 25 38 Jícama
Protein 1.92 0.72 Cauliflower
Fats 0.28 0.09 Cauliflower
Vitamin C 48.2 20.2 Cauliflower
Carbs 4.97 8.82 Jícama
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.6 Jícama
Calcium 22 12 Cauliflower
Potassium 299 150 Cauliflower
Magnesium 15 12 Cauliflower
Sugars 1.91 1.8 Jícama
Fiber 2 4.9 Jícama
Copper 0.039 0.048 Jícama
Zinc 0.27 0.16 Cauliflower
Starch
Phosphorus 44 18 Cauliflower
Sodium 30 4 Jícama
Vitamin A 0 21 Jícama
Vitamin E 0.08 0.46 Jícama
Vitamin D 0 0
Vitamin B1 0.05 0.02 Cauliflower
Vitamin B2 0.06 0.029 Cauliflower
Vitamin B3 0.507 0.2 Cauliflower
Vitamin B5 0.667 0.135 Cauliflower
Vitamin B6 0.184 0.042 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 0.3 Cauliflower
Folate 57 12 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.021 Jícama
Monounsaturated Fat 0.034 0.005 Cauliflower
Polyunsaturated fat 0.031 0.043 Jícama
Tryptophan 0.02 Cauliflower
Threonine 0.076 0.018 Cauliflower
Isoleucine 0.071 0.016 Cauliflower
Leucine 0.106 0.025 Cauliflower
Lysine 0.217 0.026 Cauliflower
Methionine 0.02 0.007 Cauliflower
Phenylalanine 0.065 0.017 Cauliflower
Valine 0.125 0.022 Cauliflower
Histidine 0.056 0.019 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.