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Zucchini vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Jerusalem artichoke

  • Zucchini has more Vitamin C, Vitamin B6, and Manganese, however, Jerusalem artichoke is higher in Iron, Vitamin B1, Copper, Phosphorus, and Vitamin B3.
  • Jerusalem artichoke covers your daily need of Iron 38% more than Zucchini.
  • Zucchini has 4 times more Vitamin C than Jerusalem artichoke. While Zucchini has 17.9mg of Vitamin C, Jerusalem artichoke has only 4mg.

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

Infographic

Zucchini vs Jerusalem artichoke 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 Calcium +14.3%
Contains more Zinc +166.7%
Contains more Manganese +195%
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%
Equal in Magnesium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Contains more Manganese +195%
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%
Equal in Magnesium - 17

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 +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%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
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%
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%
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%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +9000%
Contains less Saturated Fat -100%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +9000%
Contains less 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.
Zucchini Jerusalem artichoke
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 Zucchini Jerusalem artichoke Opinion
Net carbs 2.11g 15.84g Jerusalem artichoke
Protein 1.21g 2g Jerusalem artichoke
Fats 0.32g 0.01g Zucchini
Carbs 3.11g 17.44g Jerusalem artichoke
Calories 17kcal 73kcal Jerusalem artichoke
Fructose 1.38g Zucchini
Sugar 2.5g 9.6g Zucchini
Fiber 1g 1.6g Jerusalem artichoke
Calcium 16mg 14mg Zucchini
Iron 0.37mg 3.4mg Jerusalem artichoke
Magnesium 18mg 17mg Zucchini
Phosphorus 38mg 78mg Jerusalem artichoke
Potassium 261mg 429mg Jerusalem artichoke
Sodium 8mg 4mg Jerusalem artichoke
Zinc 0.32mg 0.12mg Zucchini
Copper 0.053mg 0.14mg Jerusalem artichoke
Manganese 0.177mg 0.06mg Zucchini
Selenium 0.2µg 0.7µg Jerusalem artichoke
Vitamin A 200IU 20IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.19mg Jerusalem artichoke
Vitamin C 17.9mg 4mg Zucchini
Vitamin B1 0.045mg 0.2mg Jerusalem artichoke
Vitamin B2 0.094mg 0.06mg Zucchini
Vitamin B3 0.451mg 1.3mg Jerusalem artichoke
Vitamin B5 0.204mg 0.397mg Jerusalem artichoke
Vitamin B6 0.163mg 0.077mg Zucchini
Folate 24µg 13µg Zucchini
Vitamin K 4.3µg 0.1µg 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 0.084g 0g Jerusalem artichoke
Monounsaturated Fat 0.011g 0.004g Zucchini
Polyunsaturated fat 0.091g 0.001g 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
Zucchini Jerusalem artichoke
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
16%
Zucchini
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
12%
Zucchini
28%
Jerusalem artichoke

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.