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Jícama (yam bean) vs. Cauliflower — In-Depth Nutrition Comparison

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How are Jícama (yam bean) and Cauliflower different?

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, and Vitamin B5 than Jícama (yam bean).
  • Daily need coverage for Vitamin C from Cauliflower is 38% higher.

Yambean (jicama), cooked, boiled, drained, without salt and Cauliflower, raw are the varieties used in this article.

Infographic

Jícama (yam bean) vs Cauliflower 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.
Contains more Iron +35.7%
Contains less Sodium -86.7%
Contains more Copper +17.9%
Contains more Selenium +16.7%
Contains more Calcium +100%
Contains more Magnesium +36.4%
Contains more Phosphorus +175%
Contains more Potassium +121.5%
Contains more Zinc +80%
Contains more Manganese +171.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +35.7%
Contains less Sodium -86.7%
Contains more Copper +17.9%
Contains more Selenium +16.7%
Contains more Calcium +100%
Contains more Magnesium +36.4%
Contains more Phosphorus +175%
Contains more Potassium +121.5%
Contains more Zinc +80%
Contains more Manganese +171.9%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +241.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +360%
Contains more Folate +612.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +241.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +166.8%
Contains more Vitamin B5 +451.2%
Contains more Vitamin B6 +360%
Contains more Folate +612.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +77.5%
Contains more Protein +166.7%
Contains more Fats +211.1%
Contains more Other +153.3%
Equal in Water - 92.07
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +77.5%
Contains more Protein +166.7%
Contains more Fats +211.1%
Contains more Other +153.3%
Equal in Water - 92.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama (yam bean) 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 (yam bean) Cauliflower Opinion
Net carbs 8.82g 2.97g Jícama (yam bean)
Protein 0.72g 1.92g Cauliflower
Fats 0.09g 0.28g Cauliflower
Carbs 8.82g 4.97g Jícama (yam bean)
Calories 38kcal 25kcal Jícama (yam bean)
Fructose 0.97g Cauliflower
Sugar 1.91g Jícama (yam bean)
Fiber 2g Cauliflower
Calcium 11mg 22mg Cauliflower
Iron 0.57mg 0.42mg Jícama (yam bean)
Magnesium 11mg 15mg Cauliflower
Phosphorus 16mg 44mg Cauliflower
Potassium 135mg 299mg Cauliflower
Sodium 4mg 30mg Jícama (yam bean)
Zinc 0.15mg 0.27mg Cauliflower
Copper 0.046mg 0.039mg Jícama (yam bean)
Manganese 0.057mg 0.155mg Cauliflower
Selenium 0.7µg 0.6µg Jícama (yam bean)
Vitamin A 19IU 0IU Jícama (yam bean)
Vitamin A RAE 1µg 0µg Jícama (yam bean)
Vitamin E 0.08mg Cauliflower
Vitamin C 14.1mg 48.2mg Cauliflower
Vitamin B1 0.017mg 0.05mg Cauliflower
Vitamin B2 0.028mg 0.06mg Cauliflower
Vitamin B3 0.19mg 0.507mg Cauliflower
Vitamin B5 0.121mg 0.667mg Cauliflower
Vitamin B6 0.04mg 0.184mg Cauliflower
Folate 8µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 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
Saturated Fat 0.13g Jícama (yam bean)
Monounsaturated Fat 0.034g Cauliflower
Polyunsaturated fat 0.031g Cauliflower
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
Jícama (yam bean) Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Jícama (yam bean)
30%
Cauliflower
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) 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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.