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Jícama vs Cauliflower - In-Depth Nutrition Comparison

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How are Jícama and Cauliflower different?

  • Jícama is richer in Fiber, while Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, and Choline.
  • Cauliflower covers your daily need of Vitamin C 31% more than Jícama.
  • Jícama contains 2 times more Fiber than Cauliflower. Jícama contains 4.9g of Fiber, while Cauliflower contains 2g.

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

Infographic

Jícama vs Cauliflower 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 +42.9%
Contains more Copper +23.1%
Contains less Sodium -86.7%
Contains more Calcium +83.3%
Contains more Potassium +99.3%
Contains more Magnesium +25%
Contains more Zinc +68.8%
Contains more Phosphorus +144.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +42.9%
Contains more Copper +23.1%
Contains less Sodium -86.7%
Contains more Calcium +83.3%
Contains more Potassium +99.3%
Contains more Magnesium +25%
Contains more Zinc +68.8%
Contains more Phosphorus +144.4%

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 +∞%
Contains more Vitamin E +475%
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 Vitamin K +5066.7%
Contains more Folate +375%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
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 Vitamin K +5066.7%
Contains more Folate +375%

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 Cauliflower
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 Jícama Cauliflower Opinion
Calories 38kcal 25kcal Jícama
Protein 0.72g 1.92g Cauliflower
Fats 0.09g 0.28g Cauliflower
Vitamin C 20.2mg 48.2mg Cauliflower
Net carbs 3.92g 2.97g Jícama
Carbs 8.82g 4.97g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.42mg Jícama
Calcium 12mg 22mg Cauliflower
Potassium 150mg 299mg Cauliflower
Magnesium 12mg 15mg Cauliflower
Sugar 1.8g 1.91g Jícama
Fiber 4.9g 2g Jícama
Copper 0.048mg 0.039mg Jícama
Zinc 0.16mg 0.27mg Cauliflower
Starch g g
Phosphorus 18mg 44mg Cauliflower
Sodium 4mg 30mg Jícama
Vitamin A 21IU 0IU Jícama
Vitamin E 0.46mg 0.08mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.05mg Cauliflower
Vitamin B2 0.029mg 0.06mg Cauliflower
Vitamin B3 0.2mg 0.507mg Cauliflower
Vitamin B5 0.135mg 0.667mg Cauliflower
Vitamin B6 0.042mg 0.184mg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 15.5µg Cauliflower
Folate 12µg 57µg Cauliflower
Trans Fat 0g 0g
Saturated Fat 0.021g 0.13g Jícama
Monounsaturated Fat 0.005g 0.034g Cauliflower
Polyunsaturated fat 0.043g 0.031g Jícama
Tryptophan mg 0.02mg Cauliflower
Threonine 0.018mg 0.076mg Cauliflower
Isoleucine 0.016mg 0.071mg Cauliflower
Leucine 0.025mg 0.106mg Cauliflower
Lysine 0.026mg 0.217mg Cauliflower
Methionine 0.007mg 0.02mg Cauliflower
Phenylalanine 0.017mg 0.065mg Cauliflower
Valine 0.022mg 0.125mg Cauliflower
Histidine 0.019mg 0.056mg Cauliflower
Fructose g 0.97g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30
Cauliflower
Mineral Summary Score
10
Jícama
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
9%
Jícama
5%
Cauliflower
Fats
0%
Jícama
1%
Cauliflower

Comparison summary

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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.