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Jerusalem artichoke vs. Winter melon — In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Winter melon different?

  • Jerusalem artichoke is higher in Iron, Vitamin B1, Copper, Potassium, Phosphorus, Vitamin B3, and Vitamin B5, however, Winter melon is richer in Vitamin C, and Fiber.
  • Daily need coverage for Iron from Jerusalem artichoke is 38% higher.
  • Jerusalem artichoke contains 72 times more Potassium than Winter melon. While Jerusalem artichoke contains 429mg of Potassium, Winter melon contains only 6mg.
  • Jerusalem artichoke has less Sodium.

Jerusalem-artichokes, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Jerusalem artichoke vs Winter melon infographic
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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.
Contains more Iron +750%
Contains more Magnesium +70%
Contains more Phosphorus +310.5%
Contains more Potassium +7050%
Contains less Sodium -96.4%
Contains more Copper +508.7%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains more Zinc +408.3%
Equal in Manganese - 0.058
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +750%
Contains more Magnesium +70%
Contains more Phosphorus +310.5%
Contains more Potassium +7050%
Contains less Sodium -96.4%
Contains more Copper +508.7%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains more Zinc +408.3%
Equal in Manganese - 0.058

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +120%
Contains more Folate +160%
Contains more Vitamin C +225%
Contains more Vitamin B2 +83.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +120%
Contains more Folate +160%
Contains more Vitamin C +225%
Contains more Vitamin B2 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +400%
Contains more Carbs +481.3%
Contains more Other +746.7%
Contains more Fats +1900%
Contains more Water +23.2%
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +400%
Contains more Carbs +481.3%
Contains more Other +746.7%
Contains more Fats +1900%
Contains more Water +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +825%
Contains more Polyunsaturated fat +8600%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +825%
Contains more Polyunsaturated fat +8600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Winter melon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winter melon Opinion
Net carbs 15.84g 0.1g Jerusalem artichoke
Protein 2g 0.4g Jerusalem artichoke
Fats 0.01g 0.2g Winter melon
Carbs 17.44g 3g Jerusalem artichoke
Calories 73kcal 13kcal Jerusalem artichoke
Sugar 9.6g Winter melon
Fiber 1.6g 2.9g Winter melon
Calcium 14mg 19mg Winter melon
Iron 3.4mg 0.4mg Jerusalem artichoke
Magnesium 17mg 10mg Jerusalem artichoke
Phosphorus 78mg 19mg Jerusalem artichoke
Potassium 429mg 6mg Jerusalem artichoke
Sodium 4mg 111mg Jerusalem artichoke
Zinc 0.12mg 0.61mg Winter melon
Copper 0.14mg 0.023mg Jerusalem artichoke
Manganese 0.06mg 0.058mg Jerusalem artichoke
Selenium 0.7µg 0.2µg Jerusalem artichoke
Vitamin A 20IU 0IU Jerusalem artichoke
Vitamin A RAE 1µg 0µg Jerusalem artichoke
Vitamin E 0.19mg Jerusalem artichoke
Vitamin C 4mg 13mg Winter melon
Vitamin B1 0.2mg 0.04mg Jerusalem artichoke
Vitamin B2 0.06mg 0.11mg Winter melon
Vitamin B3 1.3mg 0.4mg Jerusalem artichoke
Vitamin B5 0.397mg 0.133mg Jerusalem artichoke
Vitamin B6 0.077mg 0.035mg Jerusalem artichoke
Folate 13µg 5µg Jerusalem artichoke
Vitamin K 0.1µg Jerusalem artichoke
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0g 0.016g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.037g Winter melon
Polyunsaturated fat 0.001g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Jerusalem artichoke
9%
Winter melon
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 107mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in minerals
Which food is richer in vitamins?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.