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

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 Vitamin K +533.3%
Contains more Folate +125%
Equal in Vitamin C - 20.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
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 Vitamin K +533.3%
Contains more Folate +125%
Equal in Vitamin C - 20.6

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Jícama Cassava Opinion
Calories 38 160 Cassava
Protein 0.72 1.36 Cassava
Fats 0.09 0.28 Cassava
Vitamin C 20.2 20.6 Cassava
Net carbs 3.9200000762939453 36.2599983215332 Cassava
Carbs 8.82 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.27 Jícama
Calcium 12 16 Cassava
Potassium 150 271 Cassava
Magnesium 12 21 Cassava
Sugar 1.8 1.7 Cassava
Fiber 4.9 1.8 Jícama
Copper 0.048 0.1 Cassava
Zinc 0.16 0.34 Cassava
Starch
Phosphorus 18 27 Cassava
Sodium 4 14 Jícama
Vitamin A 21 13 Jícama
Vitamin E 0.46 0.19 Jícama
Vitamin D 0 0
Vitamin B1 0.02 0.087 Cassava
Vitamin B2 0.029 0.048 Cassava
Vitamin B3 0.2 0.854 Cassava
Vitamin B5 0.135 0.107 Jícama
Vitamin B6 0.042 0.088 Cassava
Vitamin B12 0 0
Vitamin K 0.3 1.9 Cassava
Folate 12 27 Cassava
Trans Fat 0 0
Saturated Fat 0.021 0.074 Jícama
Monounsaturated Fat 0.005 0.075 Cassava
Polyunsaturated fat 0.043 0.048 Cassava
Tryptophan 0.019 Cassava
Threonine 0.018 0.028 Cassava
Isoleucine 0.016 0.027 Cassava
Leucine 0.025 0.039 Cassava
Lysine 0.026 0.044 Cassava
Methionine 0.007 0.011 Cassava
Phenylalanine 0.017 0.026 Cassava
Valine 0.022 0.035 Cassava
Histidine 0.019 0.02 Cassava
Fructose

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.