Cauliflower vs. Jicama
Nutrition comparison of Cauliflower and Jicama
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
jicama
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and jicama:
- Both cauliflower and jicama are high in Vitamin C.
- Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Jicama is an excellent source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Jicama (Yambean (jicama), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and jicama contain similar amounts of calories - cauliflower has 25 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to jicama per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for jicama, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Jicama | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 66% | 90% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and jicama contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 145% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Cauliflower and jicama contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Cauliflower and jicama contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both cauliflower and jicama are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and jicama are high in Vitamin C. Cauliflower has 139% more Vitamin C than jicama - cauliflower has 48.2mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Jicama and cauliflower contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and jicama contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Cauliflower and jicama contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cauliflower and jicama contain significant amounts of riboflavin.
| Cauliflower | Jicama | |
|---|---|---|
| Thiamin | 0.05 MG | 0.02 MG |
| Riboflavin | 0.06 MG | 0.029 MG |
| Niacin | 0.507 MG | 0.2 MG |
| Pantothenic acid | 0.667 MG | 0.135 MG |
| Vitamin B6 | 0.184 MG | 0.042 MG |
| Folate | 57 UG | 12 UG |
Minerals
calcium
Cauliflower has 83% more calcium than jicama - cauliflower has 22mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Cauliflower and jicama contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Cauliflower is a great source of potassium and it has 99% more potassium than jicama - cauliflower has 299mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and jicama contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Jicama | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.014 G |
| Total | 0.015 G | 0.014 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and jicama contain small amounts of linoleic acid.
| Cauliflower | Jicama | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.029 G |
| Total | 0.019 G | 0.029 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Jicama (Yambean (jicama), raw) .
Cauliflower g
()
|
Daily Values (%) |
Jicama g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or jicama contain more calories in 100 grams?Cauliflower and jicama contain similar amounts of calories - cauliflower has 25 calories in 100g and jicama has 38 calories.
Does cauliflower or jicama have more carbohydrates?
By weight, cauliflower and jicama contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and jicama has 8.8g of carbohydrates.