Jicama vs Potato Carbs: How These Root Veggies Compare Nutritionally

Jicama vs Potato: How Do These Root Vegetables Compare?

Jicama and potatoes are both versatile root vegetables that add fiber, vitamins, and minerals to diets. But there are some key differences between these tubers when it comes to their carb content, glycemic index, calories, and nutritional benefits.

The Basics of Jicama and Potatoes

Jicama, also known as Mexican yam or Mexican turnip, is a round, bulbous root vegetable with brown, papery skin and creamy white flesh. The flavor is often described as a cross between an apple and a potato. Jicama can be eaten raw, roasted, sauted, or added to salads, salsas, and stir fries.

Potatoes are one of the most popular vegetable crops in the world. There are several types of potatoes, including russet, red, white, yellow, purple, fingerling, and petite. They can be prepared by boiling, baking, mashing, frying, and roasting. Potatoes are a staple ingredient in many cuisines.

Nutrient Content

Below is a comparison of the nutrient content in 100 grams of raw jicama vs. 100 grams of baked potato without skin:

Jicama

• Calories: 38
• Carbs: 8.8g
• Fiber: 4.9g
• Sugar: 1.8g
• Protein: 0.7g
• Vitamin C: 20% DV
• Vitamin B6: 5% DV
• Potassium: 180mg

Baked Potato

• Calories: 93
• Carbs: 21g
• Fiber: 2g
• Sugar: 1g
• Protein: 2g
• Vitamin C: 28% DV
• Vitamin B6: 25% DV
• Potassium: 544mg

As you can see, potatoes contain more than double the amount of carbohydrates and calories compared to jicama. However, potatoes also provide more protein, vitamin C, vitamin B6, and potassium.

Glycemic Index and Load

The glycemic index (GI) measures how quickly foods cause spikes in blood sugar. Foods are ranked on a scale of 0 to 100. The higher the GI, the faster the food leads to blood sugar increases.

Jicama has a GI of 15, making it an extremely low glycemic food. Potatoes have a GI between 56-111, with russet potatoes ranking highest. This makes jicama a better choice for controlling blood sugar and insulin levels.

Glycemic load accounts for the carbohydrate content of a serving of food along with the GI. Jicama has a very low glycemic load of 1 per 100g serving. Potatoes have a moderate to high glycemic load ranging from 10-33 per 100g serving.

Fiber Content

Dietary fiber has many health benefits including improving digestive health, controlling blood sugar levels, lowering cholesterol, and promoting weight loss. Jicama is an excellent source of fiber.

A 100g serving of jicama contains 4.9g of fiber, which is 17% of the recommended daily value. Potatoes with the skin on provide 2-3g of fiber per 100g serving. The fiber content drops to 1-2g in potatoes without the peel.

Jicama's high fiber content combined with its low glycemic index make it ideal for diabetes management and weight control.

Vitamins and Minerals

Both jicama and potatoes provide a range of vitamins and minerals. Potatoes contain more vitamin C and B6. Jicama offers small amounts of vitamin E, folate, and choline.

When it comes to minerals, potatoes excel in potassium, containing about 544mg per 100g serving. Jicama provides around 180mg potassium per 100g serving. Both tubers have small amounts of magnesium, phosphorus, zinc, iron, and calcium as well.

Calories and Carbs in Jicama vs. Potatoes

Plain jicama is very low in calories and carbs. A 100g serving of raw jicama contains only 38 calories and 8.8g of carbs. Its an excellent option if youre watching your calorie intake.

Potatoes are higher in carbs and calories than jicama. A medium baked potato with no skin has about 161 calories and 36g of carbs. Russet potatoes contain the most carbs and calories per serving compared to other varieties.

Weight Loss Benefits

Both jicama and potatoes can be part of a healthy weight loss diet, but jicama has some advantages:

• Lower in calories and carbs than potatoes
• High fiber keeps you full longer
• Low glycemic index prevents spikes in blood sugar
• Crunchy texture promotes chewing and satisfaction

However, potatoes contain nutrients like protein, vitamin C, and potassium that are important for overall health during weight loss.

Managing Diabetes

Jicama is an excellent choice for people with diabetes due to its low glycemic index and high fiber content. The fiber helps regulate blood sugar levels by slowing digestion. And the low GI prevents spikes in blood glucose.

Potatoes can fit into a diabetic diet in moderation, but portion size matters. Stick to small or medium potatoes, keep the skin on, and avoid frying or serving in high fat dishes. Sweet potatoes or yellow potatoes are better options than white russet potatoes.

Allergies and Intolerances

Jicama and potatoes are not common allergenic foods. However, potatoes can cause issues for people with nightshade sensitivities or inflammation. Jicama would be the safer choice in this case.

Both tubers are naturally gluten-free and unlikely to cause issues for people with gluten intolerances or celiac disease.

Uses in Cooking and Baking

Jicama and potatoes have some overlapping uses, but also distinct differences:

• Jicama is almost always eaten raw. Great for salads, slaws, and fresh veggie platters.
• Potatoes are more often cooked - baked, fried, mashed, etc.
• Jicama can add crunch to sandwiches and wraps.
• Potatoes are widely used in baking breads, pastries, pancakes.
• Jicama pairs well with citrus, chile, and lime.
• Potatoes go great with all kinds of seasonings and sauces.

In summary, jicama adds a refreshing crunch and radish-like flavor to raw dishes. Potatoes offer a neutral, starchy element to both sweet and savory cooked dishes.

Cost Comparison

Jicama tends to cost more per pound than potatoes. However, because you often consume jicama raw, you can stretch a pound further than potatoes.

Based on US national averages:

• Jicama costs around $1.50 - $2 per pound
• Russet potatoes average $0.80 per pound
• Specialty potatoes like fingerlings average $2 - $3 per pound

Both tubers have a long shelf life. Potatoes should stay fresh for 1-2 months if stored in a cool, dark place. Jicama lasts 2-3 months when refrigerated.

Availability and Origin

Jicama is grown in Central and South America and Asia. It's available year-round in the produce section of most major grocery stores. Specialty Latin or Asian markets may have an even better selection.

Potatoes originated in South America but are now grown globally. There are seasonal varieties, but standard white and red potatoes can be purchased fresh year-round.

The Bottom Line

Jicama and potatoes are versatile tubers that can both add nutrition to your diet. Jicama is better for controlling blood sugar and carbs due to its low glycemic index. Potatoes offer more protein, vitamins, minerals, and versatility as a cooked ingredient.

For the lowest calorie and carb option, jicama is the winner. But both can be part of a healthy, balanced diet that includes a variety of plant foods in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.