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Jerusalem artichoke vs. Yam — In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Yam different?

  • Jerusalem artichoke is richer in Iron, and Vitamin B1, while Yam is higher in Manganese, Vitamin B6, Fiber, Vitamin C, and Potassium.
  • Jerusalem artichoke covers your daily need of Iron 36% more than Yam.
  • Jerusalem artichoke contains 2 times more Vitamin B3 than Yam. Jerusalem artichoke contains 1.3mg of Vitamin B3, while Yam contains 0.552mg.

Jerusalem-artichokes, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Jerusalem artichoke vs Yam 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 +553.8%
Contains more Phosphorus +59.2%
Contains less Sodium -50%
Contains more Potassium +56.2%
Contains more Zinc +66.7%
Contains more Manganese +518.3%
Equal in Calcium - 14
Equal in Magnesium - 18
Equal in Copper - 0.152
Equal in Selenium - 0.7
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 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +553.8%
Contains more Phosphorus +59.2%
Contains less Sodium -50%
Contains more Potassium +56.2%
Contains more Zinc +66.7%
Contains more Manganese +518.3%
Equal in Calcium - 14
Equal in Magnesium - 18
Equal in Copper - 0.152
Equal in Selenium - 0.7

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.
:
6
Yam
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +510%
Contains more Vitamin E +78.9%
Contains more Vitamin C +202.5%
Contains more Vitamin B6 +196.1%
Contains more Folate +23.1%
Contains more Vitamin K +2200%
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 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +510%
Contains more Vitamin E +78.9%
Contains more Vitamin C +202.5%
Contains more Vitamin B6 +196.1%
Contains more Folate +23.1%
Contains more Vitamin K +2200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.2%
Contains more Water +11.2%
Contains more Other +234.2%
Contains more Fats +1300%
Contains more Carbs +57.6%
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +34.2%
Contains more Water +11.2%
Contains more Other +234.2%
Contains more Fats +1300%
Contains more Carbs +57.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +5900%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +5900%

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 Yam
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yam Opinion
Net carbs 15.84g 23.58g Yam
Protein 2g 1.49g Jerusalem artichoke
Fats 0.01g 0.14g Yam
Carbs 17.44g 27.48g Yam
Calories 73kcal 116kcal Yam
Sugar 9.6g 0.49g Yam
Fiber 1.6g 3.9g Yam
Calcium 14mg 14mg
Iron 3.4mg 0.52mg Jerusalem artichoke
Magnesium 17mg 18mg Yam
Phosphorus 78mg 49mg Jerusalem artichoke
Potassium 429mg 670mg Yam
Sodium 4mg 8mg Jerusalem artichoke
Zinc 0.12mg 0.2mg Yam
Copper 0.14mg 0.152mg Yam
Manganese 0.06mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 20IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.19mg 0.34mg Yam
Vitamin C 4mg 12.1mg Yam
Vitamin B1 0.2mg 0.095mg Jerusalem artichoke
Vitamin B2 0.06mg 0.028mg Jerusalem artichoke
Vitamin B3 1.3mg 0.552mg Jerusalem artichoke
Vitamin B5 0.397mg 0.311mg Jerusalem artichoke
Vitamin B6 0.077mg 0.228mg Yam
Folate 13µg 16µg Yam
Vitamin K 0.1µg 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0g 0.029g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.005g Yam
Polyunsaturated fat 0.001g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Yam
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
15%
Yam
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.11g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.