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  6. Jícama raw vs. Cassava

Jícama raw vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Jícama raw and Cassava?

  • Jícama raw 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 raw has 3 times more Fiber than Cassava. While Jícama raw has 4.9g of Fiber, Cassava has only 1.8g.

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

Infographic

Jícama raw vs Cassava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more IronIron +122.2%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +80.7%
Contains more CopperCopper +108.3%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +540%
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 1.3% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +61.5%
Contains more Vitamin EVitamin E +142.1%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +327%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +125%
Contains more CholineCholine +74.3%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +50.9%
Contains more ProteinProtein +88.9%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +331.5%
Contains more OtherOther +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
38% 38% 24%
Saturated Fat: Sat. Fat 0.074 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated Fat -71.6%
Contains more Mono. FatMonounsaturated Fat +1400%
Contains more Poly. FatPolyunsaturated fat +11.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama raw 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 raw Cassava Opinion
Calories 38kcal 160kcal Cassava
Protein 0.72g 1.36g Cassava
Fats 0.09g 0.28g Cassava
Vitamin C 20.2mg 20.6mg Cassava
Net carbs 3.92g 36.26g Cassava
Carbs 8.82g 38.06g Cassava
Magnesium 12mg 21mg Cassava
Calcium 12mg 16mg Cassava
Potassium 150mg 271mg Cassava
Iron 0.6mg 0.27mg Jícama raw
Sugar 1.8g 1.7g Cassava
Fiber 4.9g 1.8g Jícama raw
Copper 0.048mg 0.1mg Cassava
Zinc 0.16mg 0.34mg Cassava
Phosphorus 18mg 27mg Cassava
Sodium 4mg 14mg Jícama raw
Vitamin A 21IU 13IU Jícama raw
Vitamin A 1µg 1µg
Vitamin E 0.46mg 0.19mg Jícama raw
Manganese 0.06mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
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 raw
Vitamin B6 0.042mg 0.088mg Cassava
Vitamin K 0.3µg 1.9µg Cassava
Folate 12µg 27µg Cassava
Choline 13.6mg 23.7mg Cassava
Saturated Fat 0.021g 0.074g Jícama raw
Monounsaturated Fat 0.005g 0.075g Cassava
Polyunsaturated fat 0.043g 0.048g Cassava
Tryptophan 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Jícama raw
14%
Cassava
Minerals Daily Need Coverage Score
9%
Jícama raw
16%
Cassava

Comparison summary

Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Jícama raw
Jícama raw is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 77)
Which food is cheaper?
Jícama raw
Jícama raw 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

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. Jícama raw - 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.