Jicama vs. Russet Potato
Nutrition comparison of Jicama and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jicama
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jicama and russet potato:
- Jicama has 51% less carbohydrates than russet potato.
- Jicama has 52% less calories than russet potato.
- Jicama is an excellent source of Vitamin C and dietary fiber.
- Russet potato has more thiamin, niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Jicama (Yambean (jicama), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jicama has 52% less calories than russet potato - russet potato has 79 calories per 100 grams and jicama has 38 calories.
For macronutrient ratios, jicama is lighter in protein and similar to russet potato for carbs and fat. Jicama has a macronutrient ratio of 7:91:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jicama | Russet Potato | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Jicama has 51% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and jicama has 8.8g of carbohydrates.
dietary fiber
Jicama is an excellent source of dietary fiber and it has 277% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and jicama has 4.9g of dietary fiber.
sugar
Russet potato and jicama contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and jicama has 1.8g of sugar.
Protein
protein
Russet potato and jicama contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and jicama has 0.72g of protein.
Fat
saturated fat
Both russet potato and jicama are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and jicama has 0.02g of saturated fat.
Vitamins
Vitamin C
Jicama is an excellent source of Vitamin C and it has 254% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and jicama has 20.2mg of Vitamin C.
Vitamin A
Jicama and russet potato contain similar amounts of Vitamin A - jicama has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and jicama contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and jicama has 0.46mg of Vitamin E.
Vitamin K
Russet potato and jicama contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and jicama has 0.3ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6. Both jicama and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Jicama | Russet Potato | |
|---|---|---|
| Thiamin | 0.02 MG | 0.082 MG |
| Riboflavin | 0.029 MG | 0.033 MG |
| Niacin | 0.2 MG | 1.035 MG |
| Pantothenic acid | 0.135 MG | 0.301 MG |
| Vitamin B6 | 0.042 MG | 0.345 MG |
| Folate | 12 UG | 14 UG |
Minerals
calcium
Russet potato and jicama contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and jicama has 12mg of calcium.
iron
Russet potato and jicama contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and jicama has 0.6mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 178% more potassium than jicama - russet potato has 417mg of potassium per 100 grams and jicama has 150mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both jicama and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Jicama | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.014 G | 0.01 G |
| Total | 0.014 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both jicama and russet potato contain small amounts of linoleic acid.
| Jicama | Russet Potato | |
|---|---|---|
| linoleic acid | 0.029 G | 0.032 G |
| Total | 0.029 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Jicama (Yambean (jicama), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Jicama g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or jicama contain more calories in 100 grams?Jicama has 50% less calories than russet potato - russet potato has 79 calories in 100g and jicama has 38 calories.
Does russet potato or jicama have more carbohydrates?
By weight, jicama has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and jicama has 8.8g of carbohydrates.
Does russet potato or jicama contain more potassium?
Russet potato is a rich source of potassium and it has 180% more potassium than jicama - russet potato has 417mg of potassium in 100 grams and jicama has 150mg of potassium.