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  6. Cauliflower vs. Jícama raw

Cauliflower vs. Jícama raw — In-Depth Nutrition Comparison

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How are Cauliflower and Jícama raw different?

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

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

Infographic

Cauliflower vs Jícama raw 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.
Cauliflower
Cauliflower
6
:
4
Jícama raw
Jícama raw
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 Manganese +158.3%
Contains more Iron +42.9%
Contains less Sodium -86.7%
Contains more Copper +23.1%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Jícama raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 9% 8% 14% 1% 5% 16% 8% 4%
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 Manganese +158.3%
Contains more Iron +42.9%
Contains less Sodium -86.7%
Contains more Copper +23.1%
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.
Cauliflower
Cauliflower
8
:
2
Jícama raw
Jícama raw
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%
Cauliflower
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%
Jícama raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Jícama raw
Jícama raw
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Jícama raw
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Jícama raw
Jícama raw
Contains more Monounsaturated Fat +580%
Contains less Saturated Fat -83.8%
Contains more Polyunsaturated fat +38.7%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Jícama raw
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +580%
Contains less Saturated Fat -83.8%
Contains more Polyunsaturated fat +38.7%

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 raw
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 raw Opinion
Net carbs 2.97g 3.92g Jícama raw
Protein 1.92g 0.72g Cauliflower
Fats 0.28g 0.09g Cauliflower
Carbs 4.97g 8.82g Jícama raw
Calories 25kcal 38kcal Jícama raw
Fructose 0.97g Cauliflower
Sugar 1.91g 1.8g Jícama raw
Fiber 2g 4.9g Jícama raw
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 0.6mg Jícama raw
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 18mg Cauliflower
Potassium 299mg 150mg Cauliflower
Sodium 30mg 4mg Jícama raw
Zinc 0.27mg 0.16mg Cauliflower
Copper 0.039mg 0.048mg Jícama raw
Manganese 0.155mg 0.06mg Cauliflower
Selenium 0.6µg 0.7µg Jícama raw
Vitamin A 0IU 21IU Jícama raw
Vitamin A RAE 0µg 1µg Jícama raw
Vitamin E 0.08mg 0.46mg Jícama raw
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 K 15.5µg 0.3µg 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 0.021g Jícama raw
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.043g Jícama raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
10%
Jícama raw
Minerals Daily Need Coverage Score
13%
Cauliflower
9%
Jícama raw

Comparison summary

Which food is lower in Sugar?
Jícama raw
Jícama raw is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jícama raw
Jícama raw is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama raw
Jícama raw 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 raw - 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.