Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Jícama raw
  5. Compare
  6. Jícama raw vs. Mashed potato

Jícama raw vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Important differences between jícama raw and mashed potato

  • Jícama raw has more vitamin C and fiber; however, mashed potato has more vitamin B6, phosphorus, vitamin B3, and polyunsaturated fat.
  • Jícama raw's daily need coverage for vitamin C is 22% more.
  • Jícama raw has 4 times more fiber than mashed potato. Jícama raw has 4.9g of fiber, while mashed potato has 1.3g.
  • Jícama raw is lower in sodium.
  • Mashed potato has a higher glycemic index than jícama raw.

The food varieties used in the comparison are Yambean (jicama), raw and Fast foods, potato, mashed.

Infographic

Jícama raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more IronIron +93.5%
Contains more CopperCopper +37.1%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +90.7%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +227.8%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +14.3%

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% 0.33% 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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1866.7%
~equal in Vitamin E ~0.42mg
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +13.1%
Contains more ProteinProtein +129.2%
Contains more FatsFats +3033.3%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +320%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +14300%
Contains more Poly. FatPolyunsaturated fat +3020.9%

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 Mashed potato
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jícama raw Mashed potato DV% diff.
Vitamin C 20.2mg 0mg 22%
Fiber 4.9g 1.3g 14%
Sodium 4mg 306mg 13%
Polyunsaturated fat 0.043g 1.342g 9%
Vitamin B6 0.042mg 0.12mg 6%
Vitamin B3 0.2mg 1.08mg 6%
Phosphorus 18mg 59mg 6%
Vitamin K 0.3µg 5.9µg 5%
Vitamin A 1µg 43µg 5%
Starch 12.1g 5%
Fats 0.09g 2.82g 4%
Potassium 150mg 286mg 4%
Iron 0.6mg 0.31mg 4%
Calories 38kcal 89kcal 3%
Saturated fat 0.021g 0.577g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B5 0.135mg 3%
Monounsaturated fat 0.005g 0.72g 2%
Protein 0.72g 1.65g 2%
Manganese 0.06mg 0.098mg 2%
Carbs 8.82g 14.65g 2%
Folate 12µg 9µg 1%
Magnesium 12mg 15mg 1%
Calcium 12mg 18mg 1%
Zinc 0.16mg 0.22mg 1%
Copper 0.048mg 0.035mg 1%
Vitamin B2 0.029mg 0.015mg 1%
Net carbs 3.92g 13.35g N/A
Sugar 1.8g 0.5g N/A
Vitamin E 0.46mg 0.42mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B1 0.02mg 0.015mg 0%
Trans fat 0g 0.105g N/A
Choline 13.6mg 13.4mg 0%
Threonine 0.018mg 0%
Isoleucine 0.016mg 0%
Leucine 0.025mg 0%
Lysine 0.026mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.017mg 0%
Valine 0.022mg 0%
Histidine 0.019mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama raw Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
9%
Jícama raw
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Jícama raw
Jícama raw is lower in Saturated fat (difference - 0.556g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.