Russet potato vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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Significant differences between russet potatoes and jicama (yam bean)
- Russet potatoes have more vitamin B6, potassium, phosphorus, manganese, vitamin B3, copper, iron, and vitamin B5; however, jicama (yam bean) is richer in vitamin C.
- Russet potatoes cover your daily vitamin B6 needs 24% more than jicama (yam bean).
- Jicama (yam bean) has 7 times less vitamin B3 than russet potatoes. Russet potatoes have 1.348mg of vitamin B3, while jicama (yam bean) has 0.19mg.
- 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 Potatoes, Russet, flesh and skin, baked and Yambean (jicama), cooked, boiled, drained, without salt.
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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 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% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +40% |
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 EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +69.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +265.3% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +143.1% |
| Contains more OtherOther | +350% |
| Contains more WaterWater | +21% |
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 | 0.354mg | 0.04mg | 24% |
| Potassium | 550mg | 135mg | 12% |
| Fiber | 2.3g | 9% | |
| Phosphorus | 71mg | 16mg | 8% |
| Vitamin B3 | 1.348mg | 0.19mg | 7% |
| Starch | 17.45g | 7% | |
| Manganese | 0.228mg | 0.057mg | 7% |
| Copper | 0.107mg | 0.046mg | 7% |
| Vitamin C | 8.3mg | 14.1mg | 6% |
| Iron | 1.07mg | 0.57mg | 6% |
| Folate | 26µg | 8µg | 5% |
| Magnesium | 30mg | 11mg | 5% |
| Vitamin B5 | 0.38mg | 0.121mg | 5% |
| Vitamin B1 | 0.067mg | 0.017mg | 4% |
| Carbs | 21.44g | 8.82g | 4% |
| Protein | 2.63g | 0.72g | 4% |
| Choline | 15mg | 3% | |
| Calories | 97kcal | 38kcal | 3% |
| Vitamin B2 | 0.048mg | 0.028mg | 2% |
| Zinc | 0.35mg | 0.15mg | 2% |
| Vitamin K | 2µg | 2% | |
| Calcium | 18mg | 11mg | 1% |
| Fats | 0.13g | 0.09g | 0% |
| Net carbs | 19.14g | 8.82g | N/A |
| Sugar | 1.08g | N/A | |
| Sodium | 14mg | 4mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0.018mg | 0% |
| Isoleucine | 0.085mg | 0.016mg | 0% |
| Leucine | 0.125mg | 0.025mg | 0% |
| Lysine | 0.137mg | 0.026mg | 0% |
| Methionine | 0.041mg | 0.007mg | 0% |
| Phenylalanine | 0.104mg | 0.017mg | 0% |
| Valine | 0.131mg | 0.022mg | 0% |
| Histidine | 0.044mg | 0.019mg | 0% |
| Fructose | 0.32g | 0% |
Which food is preferable for your diet?
is better in case of low 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
17%
6%
Minerals Daily Need Coverage Score
23%
8%
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 ($)