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

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 Folate +375%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
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 Folate +375%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%

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.
Cauliflower Jícama
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cauliflower Jícama Opinion
Net carbs 2.97g 3.92g Jícama
Protein 1.92g 0.72g Cauliflower
Fats 0.28g 0.09g Cauliflower
Carbs 4.97g 8.82g Jícama
Calories 25kcal 38kcal Jícama
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 1.8g Jícama
Fiber 2g 4.9g Jícama
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 0.6mg Jícama
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 18mg Cauliflower
Potassium 299mg 150mg Cauliflower
Sodium 30mg 4mg Jícama
Zinc 0.27mg 0.16mg Cauliflower
Copper 0.039mg 0.048mg Jícama
Vitamin A 0IU 21IU Jícama
Vitamin E 0.08mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 20.2mg Cauliflower
Vitamin B1 0.05mg 0.02mg Cauliflower
Vitamin B2 0.06mg 0.029mg Cauliflower
Vitamin B3 0.507mg 0.2mg Cauliflower
Vitamin B5 0.667mg 0.135mg Cauliflower
Vitamin B6 0.184mg 0.042mg Cauliflower
Folate 57µg 12µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.3µg Cauliflower
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg 0.018mg Cauliflower
Isoleucine 0.071mg 0.016mg Cauliflower
Leucine 0.106mg 0.025mg Cauliflower
Lysine 0.217mg 0.026mg Cauliflower
Methionine 0.02mg 0.007mg Cauliflower
Phenylalanine 0.065mg 0.017mg Cauliflower
Valine 0.125mg 0.022mg Cauliflower
Histidine 0.056mg 0.019mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.021g Jícama
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.043g Jícama

Which food is preferable for your diet?

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

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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
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 food.
Protein
12%
Cauliflower
4%
Jícama
Carbohydrates
5%
Cauliflower
9%
Jícama
Fats
1%
Cauliflower
0%
Jícama

Comparison summary

Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (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)

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. 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.