Yam vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are Yam and Jerusalem artichoke different?
- Yam is richer in Manganese, Vitamin B6, Fiber, Vitamin C, and Potassium, while Jerusalem artichoke is higher in Iron, and Vitamin B1.
- Jerusalem artichoke covers your daily need of Iron 36% more than Yam.
- Yam contains 6 times more Manganese than Jerusalem artichoke. Yam contains 0.371mg of Manganese, while Jerusalem artichoke contains 0.06mg.
Yam, cooked, boiled, drained, or baked, without salt and Jerusalem-artichokes, raw types were used in this article.
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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
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Potassium
+56.2%
Contains
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Zinc
+66.7%
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Manganese
+518.3%
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Iron
+553.8%
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Phosphorus
+59.2%
Contains
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Sodium
-50%
Equal in Calcium - 14
Equal in Magnesium - 17
Equal in Copper - 0.14
Equal in Selenium - 0.7
Contains
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Potassium
+56.2%
Contains
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Zinc
+66.7%
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Manganese
+518.3%
Contains
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Iron
+553.8%
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Phosphorus
+59.2%
Contains
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Sodium
-50%
Equal in Calcium - 14
Equal in Magnesium - 17
Equal in Copper - 0.14
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.
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Contains
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Vitamin A
+510%
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Vitamin E
+78.9%
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Vitamin C
+202.5%
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Vitamin B6
+196.1%
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Folate
+23.1%
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Vitamin K
+2200%
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Vitamin B1
+110.5%
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Vitamin B2
+114.3%
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Vitamin B3
+135.5%
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Vitamin B5
+27.7%
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Vitamin A
+510%
Contains
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Vitamin E
+78.9%
Contains
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Vitamin C
+202.5%
Contains
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Vitamin B6
+196.1%
Contains
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Folate
+23.1%
Contains
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Vitamin K
+2200%
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Vitamin B1
+110.5%
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Vitamin B2
+114.3%
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Vitamin B3
+135.5%
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Vitamin B5
+27.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1300%
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Carbs
+57.6%
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Protein
+34.2%
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Water
+11.2%
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Other
+234.2%
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Contains
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Fats
+1300%
Contains
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Carbs
+57.6%
Contains
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Protein
+34.2%
Contains
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Water
+11.2%
Contains
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Other
+234.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+25%
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Polyunsaturated fat
+5900%
Contains
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Saturated Fat
-100%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
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Monounsaturated Fat
+25%
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Polyunsaturated fat
+5900%
Contains
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Saturated Fat
-100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 15.84g |
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| Protein | 1.49g | 2g |
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| Fats | 0.14g | 0.01g |
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| Carbs | 27.48g | 17.44g |
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| Calories | 116kcal | 73kcal |
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| Sugar | 0.49g | 9.6g |
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| Fiber | 3.9g | 1.6g |
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| Calcium | 14mg | 14mg | |
| Iron | 0.52mg | 3.4mg |
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| Magnesium | 18mg | 17mg |
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| Phosphorus | 49mg | 78mg |
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| Potassium | 670mg | 429mg |
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| Sodium | 8mg | 4mg |
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| Zinc | 0.2mg | 0.12mg |
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| Copper | 0.152mg | 0.14mg |
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| Manganese | 0.371mg | 0.06mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 122IU | 20IU |
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| Vitamin A RAE | 6µg | 1µg |
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| Vitamin E | 0.34mg | 0.19mg |
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| Vitamin C | 12.1mg | 4mg |
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| Vitamin B1 | 0.095mg | 0.2mg |
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| Vitamin B2 | 0.028mg | 0.06mg |
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| Vitamin B3 | 0.552mg | 1.3mg |
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| Vitamin B5 | 0.311mg | 0.397mg |
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| Vitamin B6 | 0.228mg | 0.077mg |
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| Folate | 16µg | 13µg |
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| Vitamin K | 2.3µg | 0.1µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.029g | 0g |
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| Monounsaturated Fat | 0.005g | 0.004g |
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| Polyunsaturated fat | 0.06g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
13%
Minerals Daily Need Coverage Score
23%
28%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 9.11g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
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.