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Cauliflower vs. Jícama (yam bean) — In-Depth Nutrition Comparison

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How are Cauliflower and Jícama (yam bean) different?

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, and Vitamin B5 than Jícama (yam bean).
  • Daily need coverage for Vitamin C from Cauliflower is 38% higher.
  • Cauliflower contains 7 times more Folate than Jícama (yam bean). While Cauliflower contains 57µg of Folate, Jícama (yam bean) contains only 8µg.

Cauliflower, raw and Yambean (jicama), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cauliflower vs Jícama (yam bean) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +100%
Contains more Magnesium +36.4%
Contains more Phosphorus +175%
Contains more Potassium +121.5%
Contains more Zinc +80%
Contains more Manganese +171.9%
Contains more Iron +35.7%
Contains less Sodium -86.7%
Contains more Copper +17.9%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +100%
Contains more Magnesium +36.4%
Contains more Phosphorus +175%
Contains more Potassium +121.5%
Contains more Zinc +80%
Contains more Manganese +171.9%
Contains more Iron +35.7%
Contains less Sodium -86.7%
Contains more Copper +17.9%
Contains more Selenium +16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +241.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +360%
Contains more Folate +612.5%
Contains more Vitamin A +∞%
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% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin C +241.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +360%
Contains more Folate +612.5%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.7%
Contains more Fats +211.1%
Contains more Other +153.3%
Contains more Carbs +77.5%
Equal in Water - 90.07
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +166.7%
Contains more Fats +211.1%
Contains more Other +153.3%
Contains more Carbs +77.5%
Equal in Water - 90.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Jícama (yam bean)
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 (yam bean) Opinion
Net carbs 2.97g 8.82g Jícama (yam bean)
Protein 1.92g 0.72g Cauliflower
Fats 0.28g 0.09g Cauliflower
Carbs 4.97g 8.82g Jícama (yam bean)
Calories 25kcal 38kcal Jícama (yam bean)
Fructose 0.97g Cauliflower
Sugar 1.91g Jícama (yam bean)
Fiber 2g Cauliflower
Calcium 22mg 11mg Cauliflower
Iron 0.42mg 0.57mg Jícama (yam bean)
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 16mg Cauliflower
Potassium 299mg 135mg Cauliflower
Sodium 30mg 4mg Jícama (yam bean)
Zinc 0.27mg 0.15mg Cauliflower
Copper 0.039mg 0.046mg Jícama (yam bean)
Manganese 0.155mg 0.057mg Cauliflower
Selenium 0.6µg 0.7µg Jícama (yam bean)
Vitamin A 0IU 19IU Jícama (yam bean)
Vitamin A RAE 0µg 1µg Jícama (yam bean)
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 14.1mg Cauliflower
Vitamin B1 0.05mg 0.017mg Cauliflower
Vitamin B2 0.06mg 0.028mg Cauliflower
Vitamin B3 0.507mg 0.19mg Cauliflower
Vitamin B5 0.667mg 0.121mg Cauliflower
Vitamin B6 0.184mg 0.04mg Cauliflower
Folate 57µg 8µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 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
Saturated Fat 0.13g Jícama (yam bean)
Monounsaturated Fat 0.034g Cauliflower
Polyunsaturated fat 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
13%
Cauliflower
8%
Jícama (yam bean)

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.