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  6. Russet potato vs. Jicama (yam bean)

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.

Infographic

Russet potato vs Jicama (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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 +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%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Jicama (yam bean) 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +265.3%
Contains more FatsFats +44.4%
Contains more CarbsCarbs +143.1%
Contains more OtherOther +350%
Contains more WaterWater +21%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.