Jicama vs Potato: Understanding the Carb Differences
When it comes to starchy vegetables, two popular picks are jicama and potato. But when counting carbs, especially for diabetes or weight loss, which one is the better choice? Let's examine the carb content of jicama versus potato.
What is Jicama?
Jicama, pronounced HEE-kah-ma, is a globular root vegetable originating from Mexico. Also called yam bean or Mexican turnip, it has a brown, papery skin and crisp, juicy white flesh.
Jicama has a mildly sweet, nutty flavor reminiscent of apples or raw potato. Its crunchy, juicy texture is akin to a water chestnut. Jicama can be eaten raw, roasted, sauted or pickled.
What is Potato?
The potato is a starchy tuber vegetable from the nightshade family, native to South America. There are thousands of varieties differentiated by their skin/flesh color, shape, and culinary uses.
Potatoes have a neutral, earthy taste that adapts well to different seasonings and cooking methods like baking, frying, boiling, and roasting.
Nutrition Profile Comparison
Though both veggies are high in carbohydrates, they differ significantly in certain vitamins, minerals, and antioxidants.
Calories
In a 100g serving:
- Jicama has 35 calories
- Potato has 77 calories
Jicama has less than half the calories per serving compared to potato.
Carbohydrates
Per 100g:
- Jicama has 8.8g total carbs
- Potato has 17g total carbs
Again, jicama contains roughly half the carbohydrate content of potato.
Fiber
In a 100g serving:
- Jicama has 4.9g fiber
- Potato has 2.2g fiber
Jicama is a richer fiber source, important for digestive health.
Sugar
Per 100g:
- Jicama has 1.8g sugar
- Potato has 0.8g sugar
Jicama contains slightly more natural sugar than potato.
Protein
In 100g:
- Jicama has 1.1g protein
- Potato has 2g protein
Potato has nearly twice as much protein as jicama.
Vitamin C
Per 100g serving:
- Jicama has 20mg Vitamin C
- Potato has 13mg Vitamin C
Jicama delivers over 50% more immune-boosting vitamin C.
Potassium
In 100g:
- Jicama has 160mg potassium
- Potato has 421mg potassium
Potato offers nearly 3 times as much blood pressure-regulating potassium as jicama.
Jicama vs Potato Carbs for Diabetes
For people with diabetes watching their carb intake, which vegetable offers a smarter choice?
Glycemic Index
The glycemic index (GI) measures how quickly foods spike blood sugar levels.
Jicama and potato have similar GI values:
- Jicama GI: 15 (Low)
- Potato GI: 18-111 depending on type (Low to High)
Jicama has a lower, steadier impact on blood sugar compared to different potato varieties.
Glycemic Load
Glycemic load accounts for portion size plus GI.
Per 100g serving:
- Jicama GL: 1 (Very Low)
- Potato GL: 6-39 (Low to Very High)
Again jicama has an advantage, with a negligible glycemic load.
Fiber Content
Jicama contains more than double the fiber of potato in a typical serving. Fiber helps slow digestion and glucose absorption.
This makes jicama a better choice for steadier, longer-lasting energy.
Insulin Index
The insulin index shows how much foods stimulate insulin secretion. This impacts blood sugar management.
Jicama has a lower insulin index of 40 compared to potato's value of 80-115.
Therefore, jicama doesn't trigger as much insulin production, which helps maintain stable blood sugar.
Weight Loss Benefits
For weight control, jicama is the more diet-friendly pick over potato.
Lower Calories
With only 35 calories per 100g serving, jicama contains less than half the calories of potato.
This makes it far easier to fit into a daily calorie budget for weight loss.
High Water Content
Jicama is over 90% water, making it low energy density. This means you can eat larger volumes while consuming fewer calories.
The high moisture content also helps hydration and appetite control.
High Fiber
With nearly 5g of fiber per 100g, jicama is very filling and promotes satiety on fewer calories.
The fiber also feeds healthy gut bacteria tied to weight regulation.
Low Starch
As a root vegetable, jicama does contain some starch. However, the total carbs and starches are 50-60% less than starchy potatoes.
This makes jicama more suitable for low-starch diets like keto.
Comparing Cooking Uses
When it comes to usage in recipes, jicama and potato offer some overlapping qualities as well as distinct differences.
Texture
Raw jicama has a signature crunchy, juicy, slightly starchy texture. It stays crispy even when cooked.
Potatoes transition from firm and waxy to soft and fluffy when cooked. Different varieties have varying moisture.
Flavor
Jicama has a refreshing, sweetly tangy flavor profile. It adapts well to both savory and sweet dishes.
Potatoes have an underlying earthy, starchy taste and take on the flavors they are prepared with.
Uses
Jicama shines raw in salads, slaws, and fresh salsas. It also works well roasted or sauted.
Potatoes are more versatile across cuisines. They can be baked, mashed, fried, and roasted in endless preparations.
Substitution
In recipes, jicama can substitute for water chestnuts, daikon radish, and julienned apple or pear.
Potato can replace other starchy vegetables like parsnips, turnips, and rutabaga.
Shelf Life
Raw jicama lasts 1-2 weeks refrigerated. Once cut, it browns quickly.
Potatoes keep longer, about 1 month refrigerated. But cut potatoes also oxidize and discolor rapidly.
Nutrient Density Comparison
Which veggie packs more nutritional value? Let's examine some key micronutrients.
Vitamin C
With 20mg vitamin C per 100g serving, jicama contains over 50% more than potato.
It provides an excellent source of immune-supporting vitamin C.
Vitamin B6
100g jicama has 0.12mg vitamin B6 versus 0.3mg in potato, nearly 3 times as much.
Vitamin B6 benefits nerve signaling, metabolism, and red blood cell formation.
Magnesium
Jicama provides 12mg magnesium per 100g. Potato contains 23mg magnesium.
Magnesium aids bone health, muscle function, mood, and heart rhythm.
Manganese
100g of jicama contains 0.1mg manganese, while 100g potato has 0.15mg.
Manganese supports nutrient absorption, metabolism, brain function, and blood sugar control.
Antioxidants
Both veggies contain antioxidants, but jicama offers more diversity including vitamin C, vitamin E, phytonutrients like lignans, and oligosaccharides.
These help combat free radicals and inflammation.
The Verdict
Based on nutrient content, diabetes factors, and weight loss advantages - jicama generally edges out potato.
Key advantages of jicama include:
- Less than half the calories and carbs of potato
- Lower glycemic and insulin index
- More than double the fiber of potato
- Crunchy raw texture works in more dishes
- Higher antioxidant and vitamin C content
However, potatoes offer more protein, potassium, B6, and overall culinary versatility.
For those monitoring their insulin response, watching carbs, or reducing calories, jicama is typically the best bet over potato.
But potatoes can certainly be enjoyed in moderation, especially nutrient-dense varieties like red potatoes.
Tips for Preparing Jicama
Here are some tips for buying, storing, and preparing fresh jicama:
- Look for firm, unblemished jicama free of cracks or bruising.
- Store whole jicama in a cool, dark place up to 2 weeks.
- Cut jicama should be tightly wrapped and refrigerated for up to 5 days.
- Wash thoroughly before cutting to remove the waxy skin.
- Slice, dice, or cut into sticks and enjoy it raw for a healthy snack.
- For cooking, opt for roasting, sauting, or stir-frying over boiling to retain crunch.
- Add lime, chili powder, cilantro, or spices to enhance the subtle flavor.
- Substitute raw jicama sticks for crunchy crackers, fries, or chips.
Conclusion
Both jicama and potato provide carbohydrates, nutrients, and versatility in cooking. But jicama's lower calorie, higher fiber, and lower glycemic profile make it better suited for diabetes and weight management goals.
Enjoy them both in moderation as part of an overall healthy diet.
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.
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