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

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How are potatoes and jicama (yam bean) 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 contain 7 times more vitamin B3 than jicama (yam bean). Potatoes contain 1.41mg of vitamin B3, while jicama (yam bean) contains 0.19mg.
  • Potatoes have a higher glycemic index (86) than jicama (yam bean) (17).

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

Infographic

Potato vs Jicama (yam bean) 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.
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%
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%
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%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +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
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%
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +46.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +247.2%
Contains more FatsFats +44.4%
Contains more CarbsCarbs +139.8%
Contains more OtherOther +343.3%
Contains more WaterWater +20.3%

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