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% |
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% |
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% |
