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Jicama (yam bean) vs. Potato — In-Depth Nutrition Comparison

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How are jicama (yam bean) and potatoes different?

  • Potatoes are higher than jicama (yam bean) in vitamin B6, potassium, copper, phosphorus, vitamin B3, manganese, iron, and vitamin B5.
  • Potatoes cover your daily need for vitamin B6, 21% more than jicama (yam bean).
  • Potatoes have a higher glycemic index (86) than jicama (yam bean) (17).

Yambean (jicama), cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt types were used in this article.

Infographic

Jicama (yam bean) vs Potato 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" 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 7.9% 3.3% 12% 21% 15% 4.1% 6.9% 0.52% 7.4% 3.8%
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +296.3%
Contains more IronIron +89.5%
Contains more CopperCopper +156.5%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +337.5%
Contains more ManganeseManganese +284.2%

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 47% 0.33% 0% 0% 4.3% 6.5% 3.6% 7.3% 9.2% 0% 0% 6% 0%
Potato
9
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +46.9%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +642.1%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +677.5%
Contains more FolateFolate +250%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jicama (yam bean) Potato DV% diff.
Vitamin B6 0.04mg 0.311mg 21%
Potassium 135mg 535mg 12%
Fiber 2.2g 9%
Copper 0.046mg 0.118mg 8%
Phosphorus 16mg 70mg 8%
Vitamin B3 0.19mg 1.41mg 8%
Starch 17.27g 7%
Manganese 0.057mg 0.219mg 7%
Iron 0.57mg 1.08mg 6%
Vitamin C 14.1mg 9.6mg 5%
Folate 8µg 28µg 5%
Vitamin B5 0.121mg 0.376mg 5%
Vitamin B1 0.017mg 0.064mg 4%
Magnesium 11mg 28mg 4%
Carbs 8.82g 21.15g 4%
Protein 0.72g 2.5g 4%
Choline 14.8mg 3%
Calories 38kcal 93kcal 3%
Vitamin B2 0.028mg 0.048mg 2%
Zinc 0.15mg 0.36mg 2%
Vitamin K 2µg 2%
Selenium 0.7µg 0.4µg 1%
Fats 0.09g 0.13g 0%
Net carbs 8.82g 18.95g N/A
Calcium 11mg 15mg 0%
Sugar 1.18g N/A
Sodium 4mg 10mg 0%
Vitamin E 0.04mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0%
Monounsaturated fat 0.003g 0%
Polyunsaturated fat 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.018mg 0.081mg 0%
Isoleucine 0.016mg 0.08mg 0%
Leucine 0.025mg 0.119mg 0%
Lysine 0.026mg 0.13mg 0%
Methionine 0.007mg 0.038mg 0%
Phenylalanine 0.017mg 0.099mg 0%
Valine 0.022mg 0.125mg 0%
Histidine 0.019mg 0.042mg 0%
Fructose 0.34g 0%

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
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more WaterWater +20.3%
Contains more ProteinProtein +247.2%
Contains more FatsFats +44.4%
Contains more CarbsCarbs +139.8%
Contains more OtherOther +343.3%

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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. Jicama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.