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

Compare

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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Russet potato

Jicama (yam bean)

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Russet potato

Jicama (yam bean)

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 Vitamin CVitamin C

+69.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~1µg

~equal in Vitamin B12 ~0µg

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%
Copper	0.107mg	0.046mg	7%
Starch	17.45g		7%
Manganese	0.228mg	0.057mg	7%
Vitamin B3	1.348mg	0.19mg	7%
Vitamin C	8.3mg	14.1mg	6%
Iron	1.07mg	0.57mg	6%
Magnesium	30mg	11mg	5%
Vitamin B5	0.38mg	0.121mg	5%
Folate	26µg	8µg	5%
Protein	2.63g	0.72g	4%
Carbs	21.44g	8.82g	4%
Vitamin B1	0.067mg	0.017mg	4%
Calories	97kcal	38kcal	3%
Choline	15mg		3%
Zinc	0.35mg	0.15mg	2%
Vitamin B2	0.048mg	0.028mg	2%
Vitamin K	2µg		2%
Calcium	18mg	11mg	1%
Protein per 100 calories	2.7g	1.9g	N/A
Calories per 10 g protein	369kcal	528kcal	N/A
Weight per 100 calories	103g	263g	N/A
Fats	0.13g	0.09g	0%
Net carbs	19.14g	8.82g	N/A
Sugar	1.08g		N/A
Sodium	14mg	4mg	0%
Vitamin A	1µg	1µg	0%
Vitamin E	0.07mg		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%