Jicama (yam bean) vs. Russet potato — In-Depth Nutrition Comparison
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Significant differences between jicama (yam bean) and russet potatoes
- Jicama (yam bean) has more vitamin C; however, russet potatoes are richer in vitamin B6, potassium, phosphorus, manganese, vitamin B3, copper, iron, and vitamin B5.
- Russet potatoes cover your daily vitamin B6 needs 24% more than jicama (yam bean).
- Russet potatoes have 2 times less vitamin C than jicama (yam bean). Jicama (yam bean) has 14.1mg of vitamin C, while russet potatoes have 8.3mg.
- Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of jicama (yam bean) is 17.
Specific food types used in this comparison are Yambean (jicama), cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked.
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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.
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +307.4% |
| Contains more IronIron | +87.7% |
| Contains more CopperCopper | +132.6% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +343.8% |
| Contains more ManganeseManganese | +300% |
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 CVitamin C | +69.9% |
| Contains more Vitamin B1Vitamin B1 | +294.1% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +609.5% |
| Contains more Vitamin B5Vitamin B5 | +214% |
| Contains more Vitamin B6Vitamin B6 | +785% |
| Contains more FolateFolate | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +21% |
| Contains more ProteinProtein | +265.3% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +143.1% |
| Contains more OtherOther | +350% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.04mg | 0.354mg | 24% |
| Potassium | 135mg | 550mg | 12% |
| Fiber | 2.3g | 9% | |
| Phosphorus | 16mg | 71mg | 8% |
| Vitamin B3 | 0.19mg | 1.348mg | 7% |
| Starch | 17.45g | 7% | |
| Manganese | 0.057mg | 0.228mg | 7% |
| Copper | 0.046mg | 0.107mg | 7% |
| Vitamin C | 14.1mg | 8.3mg | 6% |
| Iron | 0.57mg | 1.07mg | 6% |
| Folate | 8µg | 26µg | 5% |
| Magnesium | 11mg | 30mg | 5% |
| Vitamin B5 | 0.121mg | 0.38mg | 5% |
| Vitamin B1 | 0.017mg | 0.067mg | 4% |
| Carbs | 8.82g | 21.44g | 4% |
| Protein | 0.72g | 2.63g | 4% |
| Choline | 15mg | 3% | |
| Calories | 38kcal | 97kcal | 3% |
| Vitamin B2 | 0.028mg | 0.048mg | 2% |
| Zinc | 0.15mg | 0.35mg | 2% |
| Vitamin K | 2µg | 2% | |
| Calcium | 11mg | 18mg | 1% |
| Fats | 0.09g | 0.13g | 0% |
| Net carbs | 8.82g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Sodium | 4mg | 14mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.018mg | 0.086mg | 0% |
| Isoleucine | 0.016mg | 0.085mg | 0% |
| Leucine | 0.025mg | 0.125mg | 0% |
| Lysine | 0.026mg | 0.137mg | 0% |
| Methionine | 0.007mg | 0.041mg | 0% |
| Phenylalanine | 0.017mg | 0.104mg | 0% |
| Valine | 0.022mg | 0.131mg | 0% |
| Histidine | 0.019mg | 0.044mg | 0% |
| Fructose | 0.32g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
17%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Jicama (yam bean) is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Jicama (yam bean) is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Jicama (yam bean) is lower in glycemic index (difference - 65)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)