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  6. Red potato vs. Jícama (yam bean)

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

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Important differences between Red potato and Jícama (yam bean)

  • Jícama (yam bean) has less Copper, Vitamin B6, Potassium, Vitamin B3, Phosphorus, and Manganese.
  • Red potato's daily need coverage for Copper is 14% more.
  • Red potato has 8 times more Vitamin B3 than Jícama (yam bean). Red potato has 1.595mg of Vitamin B3, while Jícama (yam bean) has 0.19mg.

The food varieties used in the comparison are Potatoes, red, flesh and skin, baked and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Red 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.
Red potato
Red potato
7
:
3
Jícama (yam bean)
Jícama (yam bean)
Contains more Iron +22.8%
Contains more Magnesium +154.5%
Contains more Phosphorus +350%
Contains more Potassium +303.7%
Contains more Zinc +166.7%
Contains more Copper +278.3%
Contains more Manganese +203.5%
Contains more Calcium +22.2%
Contains less Sodium -66.7%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Iron +22.8%
Contains more Magnesium +154.5%
Contains more Phosphorus +350%
Contains more Potassium +303.7%
Contains more Zinc +166.7%
Contains more Copper +278.3%
Contains more Manganese +203.5%
Contains more Calcium +22.2%
Contains less Sodium -66.7%

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.
Red potato
Red potato
8
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin B1 +323.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +739.5%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +430%
Contains more Folate +237.5%
Contains more Vitamin A +90%
Contains more Vitamin C +11.9%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Jícama (yam bean)
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 +323.5%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +739.5%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +430%
Contains more Folate +237.5%
Contains more Vitamin A +90%
Contains more Vitamin C +11.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
4
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +219.4%
Contains more Fats +66.7%
Contains more Carbs +122.1%
Contains more Other +330%
Contains more Water +17.5%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Jícama (yam bean)
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 +219.4%
Contains more Fats +66.7%
Contains more Carbs +122.1%
Contains more Other +330%
Contains more Water +17.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red potato Jícama (yam bean) Opinion
Net carbs 17.79g 8.82g Red potato
Protein 2.3g 0.72g Red potato
Fats 0.15g 0.09g Red potato
Carbs 19.59g 8.82g Red potato
Calories 89kcal 38kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Jícama (yam bean)
Fiber 1.8g Red potato
Calcium 9mg 11mg Jícama (yam bean)
Iron 0.7mg 0.57mg Red potato
Magnesium 28mg 11mg Red potato
Phosphorus 72mg 16mg Red potato
Potassium 545mg 135mg Red potato
Sodium 12mg 4mg Jícama (yam bean)
Zinc 0.4mg 0.15mg Red potato
Copper 0.174mg 0.046mg Red potato
Manganese 0.173mg 0.057mg Red potato
Selenium 0.7µg Jícama (yam bean)
Vitamin A 10IU 19IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.08mg Red potato
Vitamin C 12.6mg 14.1mg Jícama (yam bean)
Vitamin B1 0.072mg 0.017mg Red potato
Vitamin B2 0.05mg 0.028mg Red potato
Vitamin B3 1.595mg 0.19mg Red potato
Vitamin B5 0.341mg 0.121mg Red potato
Vitamin B6 0.212mg 0.04mg Red potato
Folate 27µg 8µg Red potato
Vitamin K 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg 0.018mg Red potato
Isoleucine 0.074mg 0.016mg Red potato
Leucine 0.109mg 0.025mg Red potato
Lysine 0.12mg 0.026mg Red potato
Methionine 0.035mg 0.007mg Red potato
Phenylalanine 0.091mg 0.017mg Red potato
Valine 0.115mg 0.022mg Red potato
Histidine 0.039mg 0.019mg Red potato
Saturated Fat 0.026g Jícama (yam bean)
Monounsaturated Fat 0.002g Red potato
Polyunsaturated fat 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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%
Red potato
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
22%
Red potato
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 72)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.