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  6. Jerusalem artichoke vs. Zucchini

Jerusalem artichoke vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between Jerusalem artichoke and Zucchini

  • Jerusalem artichoke has more Iron, Vitamin B1, Copper, Phosphorus, and Vitamin B3, however, Zucchini is higher in Vitamin C, Vitamin B6, and Manganese.
  • Jerusalem artichoke covers your daily need of Iron 38% more than Zucchini.
  • Jerusalem artichoke has 4 times more Vitamin B1 than Zucchini. While Jerusalem artichoke has 0.2mg of Vitamin B1, Zucchini has only 0.045mg.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Jerusalem artichoke vs Zucchini infographic
Infographic link

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.
Jerusalem artichoke
Jerusalem artichoke
6
:
4
Zucchini
Zucchini
Contains more Iron +818.9%
Contains more Phosphorus +105.3%
Contains more Potassium +64.4%
Contains less Sodium -50%
Contains more Copper +164.2%
Contains more Selenium +250%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Contains more Manganese +195%
Equal in Magnesium - 18
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +818.9%
Contains more Phosphorus +105.3%
Contains more Potassium +64.4%
Contains less Sodium -50%
Contains more Copper +164.2%
Contains more Selenium +250%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Contains more Manganese +195%
Equal in Magnesium - 18

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.
Jerusalem artichoke
Jerusalem artichoke
4
:
6
Zucchini
Zucchini
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Folate +84.6%
Contains more Vitamin K +4200%
Jerusalem artichoke
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Folate +84.6%
Contains more Vitamin K +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
3
:
2
Zucchini
Zucchini
Contains more Protein +65.3%
Contains more Carbs +460.8%
Contains more Other +345.6%
Contains more Fats +3100%
Contains more Water +21.5%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +65.3%
Contains more Carbs +460.8%
Contains more Other +345.6%
Contains more Fats +3100%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +9000%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +9000%

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Zucchini Opinion
Net carbs 15.84g 2.11g Jerusalem artichoke
Protein 2g 1.21g Jerusalem artichoke
Fats 0.01g 0.32g Zucchini
Carbs 17.44g 3.11g Jerusalem artichoke
Calories 73kcal 17kcal Jerusalem artichoke
Fructose 1.38g Zucchini
Sugar 9.6g 2.5g Zucchini
Fiber 1.6g 1g Jerusalem artichoke
Calcium 14mg 16mg Zucchini
Iron 3.4mg 0.37mg Jerusalem artichoke
Magnesium 17mg 18mg Zucchini
Phosphorus 78mg 38mg Jerusalem artichoke
Potassium 429mg 261mg Jerusalem artichoke
Sodium 4mg 8mg Jerusalem artichoke
Zinc 0.12mg 0.32mg Zucchini
Copper 0.14mg 0.053mg Jerusalem artichoke
Manganese 0.06mg 0.177mg Zucchini
Selenium 0.7µg 0.2µg Jerusalem artichoke
Vitamin A 20IU 200IU Zucchini
Vitamin A RAE 1µg 10µg Zucchini
Vitamin E 0.19mg 0.12mg Jerusalem artichoke
Vitamin C 4mg 17.9mg Zucchini
Vitamin B1 0.2mg 0.045mg Jerusalem artichoke
Vitamin B2 0.06mg 0.094mg Zucchini
Vitamin B3 1.3mg 0.451mg Jerusalem artichoke
Vitamin B5 0.397mg 0.204mg Jerusalem artichoke
Vitamin B6 0.077mg 0.163mg Zucchini
Folate 13µg 24µg Zucchini
Vitamin K 0.1µg 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0g 0.084g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.011g Zucchini
Polyunsaturated fat 0.001g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 7.1g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
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 - 0.084g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
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.
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.