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Avocado vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and jerusalem artichoke

  • Avocadoes have more fiber, vitamin B5, vitamin K, folate, vitamin B6, vitamin E, and vitamin C; however, jerusalem artichoke is higher in iron and vitamin B1.
  • Jerusalem artichoke covers your daily need for iron, 36% more than avocadoes.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Jerusalem-artichokes, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +13.1%
Contains more CopperCopper +35.7%
Contains more ZincZinc +433.3%
Contains more ManganeseManganese +136.7%
Contains more CalciumCalcium +16.7%
Contains more IronIron +518.2%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +989.5%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +249.9%
Contains more Vitamin B6Vitamin B6 +233.8%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +523.1%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more CholineCholine +111.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +146500%
Contains more CarbsCarbs +104.5%
Contains more OtherOther +60.8%
~equal in Protein ~2g
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +244875%
Contains more Poly. FatPolyunsaturated fat +181500%
Contains less Sat. FatSaturated 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.
Avocado Jerusalem artichoke
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado Jerusalem artichoke DV% diff.
Iron 0.55mg 3.4mg 36%
Monounsaturated fat 9.799g 0.004g 24%
Fats 14.66g 0.01g 23%
Vitamin B5 1.389mg 0.397mg 20%
Fiber 6.7g 1.6g 20%
Vitamin K 21µg 0.1µg 17%
Folate 81µg 13µg 17%
Vitamin B6 0.257mg 0.077mg 14%
Vitamin E 2.07mg 0.19mg 13%
Polyunsaturated fat 1.816g 0.001g 12%
Vitamin B1 0.067mg 0.2mg 11%
Saturated fat 2.126g 0g 10%
Vitamin C 10mg 4mg 7%
Copper 0.19mg 0.14mg 6%
Vitamin B2 0.13mg 0.06mg 5%
Zinc 0.64mg 0.12mg 5%
Manganese 0.142mg 0.06mg 4%
Calories 160kcal 73kcal 4%
Phosphorus 52mg 78mg 4%
Choline 14.2mg 30mg 3%
Vitamin B3 1.738mg 1.3mg 3%
Carbs 8.53g 17.44g 3%
Magnesium 29mg 17mg 3%
Potassium 485mg 429mg 2%
Vitamin A 7µg 1µg 1%
Selenium 0.4µg 0.7µg 1%
Protein 2g 2g 0%
Net carbs 1.83g 15.84g N/A
Calcium 12mg 14mg 0%
Sugar 0.66g 9.6g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
21%
Avocado
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 2.126g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 8)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.94g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.