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

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How are Potato and Jícama (yam bean) different?

  • Potato is higher than Jícama (yam bean) in Vitamin B6, Potassium, Copper, Phosphorus, Vitamin B3, Manganese, Iron, and Vitamin B5.
  • Potato covers your daily need of Vitamin B6 21% more than Jícama (yam bean).
  • Potato contains 7 times more Vitamin B3 than Jícama (yam bean). Potato contains 1.41mg of Vitamin B3, while Jícama (yam bean) contains 0.19mg.

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

Infographic

Potato vs Jícama (yam bean) 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.
Contains more Calcium +36.4%
Contains more Iron +89.5%
Contains more Magnesium +154.5%
Contains more Phosphorus +337.5%
Contains more Potassium +296.3%
Contains more Zinc +140%
Contains more Copper +156.5%
Contains more Manganese +284.2%
Contains less Sodium -60%
Contains more Selenium +75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +36.4%
Contains more Iron +89.5%
Contains more Magnesium +154.5%
Contains more Phosphorus +337.5%
Contains more Potassium +296.3%
Contains more Zinc +140%
Contains more Copper +156.5%
Contains more Manganese +284.2%
Contains less Sodium -60%
Contains more Selenium +75%

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.
Potato
8
:
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +677.5%
Contains more Folate +250%
Contains more Vitamin A +90%
Contains more Vitamin C +46.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin B1 +276.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +642.1%
Contains more Vitamin B5 +210.7%
Contains more Vitamin B6 +677.5%
Contains more Folate +250%
Contains more Vitamin A +90%
Contains more Vitamin C +46.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +247.2%
Contains more Fats +44.4%
Contains more Carbs +139.8%
Contains more Other +343.3%
Contains more Water +20.3%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +247.2%
Contains more Fats +44.4%
Contains more Carbs +139.8%
Contains more Other +343.3%
Contains more Water +20.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Jícama (yam bean)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Jícama (yam bean) Opinion
Net carbs 18.95g 8.82g Potato
Protein 2.5g 0.72g Potato
Fats 0.13g 0.09g Potato
Carbs 21.15g 8.82g Potato
Calories 93kcal 38kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Jícama (yam bean)
Fiber 2.2g Potato
Calcium 15mg 11mg Potato
Iron 1.08mg 0.57mg Potato
Magnesium 28mg 11mg Potato
Phosphorus 70mg 16mg Potato
Potassium 535mg 135mg Potato
Sodium 10mg 4mg Jícama (yam bean)
Zinc 0.36mg 0.15mg Potato
Copper 0.118mg 0.046mg Potato
Manganese 0.219mg 0.057mg Potato
Selenium 0.4µg 0.7µg Jícama (yam bean)
Vitamin A 10IU 19IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.04mg Potato
Vitamin C 9.6mg 14.1mg Jícama (yam bean)
Vitamin B1 0.064mg 0.017mg Potato
Vitamin B2 0.048mg 0.028mg Potato
Vitamin B3 1.41mg 0.19mg Potato
Vitamin B5 0.376mg 0.121mg Potato
Vitamin B6 0.311mg 0.04mg Potato
Folate 28µg 8µg Potato
Vitamin K 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg 0.018mg Potato
Isoleucine 0.08mg 0.016mg Potato
Leucine 0.119mg 0.025mg Potato
Lysine 0.13mg 0.026mg Potato
Methionine 0.038mg 0.007mg Potato
Phenylalanine 0.099mg 0.017mg Potato
Valine 0.125mg 0.022mg Potato
Histidine 0.042mg 0.019mg Potato
Saturated Fat 0.034g Jícama (yam bean)
Monounsaturated Fat 0.003g Potato
Polyunsaturated fat 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Potato
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
22%
Potato
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 69)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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