Cauliflower vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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How are Cauliflower and Jicama (yam bean) different?
- Cauliflower has more Vitamin C, Folate, Vitamin B6, and Vitamin B5 than Jicama (yam bean).
- Daily need coverage for Vitamin C from Cauliflower is 38% higher.
- Cauliflower contains 7 times more Folate than Jicama (yam bean). While Cauliflower contains 57µg of Folate, Jicama (yam bean) contains only 8µg.
Cauliflower, raw and Yambean (jicama), cooked, boiled, drained, without salt are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +121.5% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +175% |
| Contains more ManganeseManganese | +171.9% |
| Contains more IronIron | +35.7% |
| Contains more CopperCopper | +17.9% |
| Contains less SodiumSodium | -86.7% |
| Contains more SeleniumSelenium | +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 CVitamin C | +241.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +166.8% |
| Contains more Vitamin B5Vitamin B5 | +451.2% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +612.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +166.7% |
| Contains more FatsFats | +211.1% |
| Contains more OtherOther | +153.3% |
| Contains more CarbsCarbs | +77.5% |
~equal in
Water
~90.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 38kcal |
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| Protein | 1.92g | 0.72g |
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| Fats | 0.28g | 0.09g |
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| Vitamin C | 48.2mg | 14.1mg |
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| Net carbs | 2.97g | 8.82g |
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| Carbs | 4.97g | 8.82g |
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| Magnesium | 15mg | 11mg |
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| Calcium | 22mg | 11mg |
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| Potassium | 299mg | 135mg |
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| Iron | 0.42mg | 0.57mg |
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| Sugar | 1.91g |
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| Fiber | 2g |
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| Copper | 0.039mg | 0.046mg |
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| Zinc | 0.27mg | 0.15mg |
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| Phosphorus | 44mg | 16mg |
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| Sodium | 30mg | 4mg |
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| Vitamin A | 0IU | 19IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.08mg |
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| Manganese | 0.155mg | 0.057mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.05mg | 0.017mg |
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| Vitamin B2 | 0.06mg | 0.028mg |
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| Vitamin B3 | 0.507mg | 0.19mg |
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| Vitamin B5 | 0.667mg | 0.121mg |
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| Vitamin B6 | 0.184mg | 0.04mg |
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| Vitamin K | 15.5µg |
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| Folate | 57µg | 8µg |
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| Choline | 44.3mg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.034g |
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| Polyunsaturated fat | 0.031g |
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| Tryptophan | 0.02mg |
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| Threonine | 0.076mg | 0.018mg |
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| Isoleucine | 0.071mg | 0.016mg |
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| Leucine | 0.106mg | 0.025mg |
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| Lysine | 0.217mg | 0.026mg |
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| Methionine | 0.02mg | 0.007mg |
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| Phenylalanine | 0.065mg | 0.017mg |
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| Valine | 0.125mg | 0.022mg |
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| Histidine | 0.056mg | 0.019mg |
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| Fructose | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
13%
8%
Comparison summary
Which food is lower in Sugar?
Jicama (yam bean) is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jicama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Jicama (yam bean) is lower in glycemic index (difference - 17)
Which food is cheaper?
Jicama (yam bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)