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Jícama vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Jícama and Cassava?

  • Jícama is higher in Fiber, yet Cassava is higher in Manganese, Copper, and Vitamin B1.
  • Cassava's daily need coverage for Manganese is 14% more.
  • Jícama has 3 times more Fiber than Cassava. While Jícama has 4.9g of Fiber, Cassava has only 1.8g.

We used Yambean (jicama), raw and Cassava, raw types in this article.

Infographic

Jícama vs Cassava 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 Iron +122.2%
Contains less Sodium -71.4%
Contains more Calcium +33.3%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +80.7%
Contains more Zinc +112.5%
Contains more Copper +108.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Iron +122.2%
Contains less Sodium -71.4%
Contains more Calcium +33.3%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +80.7%
Contains more Zinc +112.5%
Contains more Copper +108.3%

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 A +61.5%
Contains more Vitamin E +142.1%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +327%
Contains more Vitamin B6 +109.5%
Contains more Folate +125%
Contains more Vitamin K +533.3%
Equal in Vitamin C - 20.6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +61.5%
Contains more Vitamin E +142.1%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +327%
Contains more Vitamin B6 +109.5%
Contains more Folate +125%
Contains more Vitamin K +533.3%
Equal in Vitamin C - 20.6

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.
Jícama Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jícama Cassava Opinion
Net carbs 3.92g 36.26g Cassava
Protein 0.72g 1.36g Cassava
Fats 0.09g 0.28g Cassava
Carbs 8.82g 38.06g Cassava
Calories 38kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 1.8g 1.7g Cassava
Fiber 4.9g 1.8g Jícama
Calcium 12mg 16mg Cassava
Iron 0.6mg 0.27mg Jícama
Magnesium 12mg 21mg Cassava
Phosphorus 18mg 27mg Cassava
Potassium 150mg 271mg Cassava
Sodium 4mg 14mg Jícama
Zinc 0.16mg 0.34mg Cassava
Copper 0.048mg 0.1mg Cassava
Vitamin A 21IU 13IU Jícama
Vitamin E 0.46mg 0.19mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 20.6mg Cassava
Vitamin B1 0.02mg 0.087mg Cassava
Vitamin B2 0.029mg 0.048mg Cassava
Vitamin B3 0.2mg 0.854mg Cassava
Vitamin B5 0.135mg 0.107mg Jícama
Vitamin B6 0.042mg 0.088mg Cassava
Folate 12µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Cassava
Tryptophan mg 0.019mg Cassava
Threonine 0.018mg 0.028mg Cassava
Isoleucine 0.016mg 0.027mg Cassava
Leucine 0.025mg 0.039mg Cassava
Lysine 0.026mg 0.044mg Cassava
Methionine 0.007mg 0.011mg Cassava
Phenylalanine 0.017mg 0.026mg Cassava
Valine 0.022mg 0.035mg Cassava
Histidine 0.019mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.074g Jícama
Monounsaturated Fat 0.005g 0.075g Cassava
Polyunsaturated fat 0.043g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Cassava
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
10
Jícama
14
Cassava
Mineral Summary Score
10
Jícama
14
Cassava

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
4%
Jícama
8%
Cassava
Carbohydrates
9%
Jícama
38%
Cassava
Fats
0%
Jícama
1%
Cassava

Comparison summary

Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 77)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.1g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava 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. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.