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  6. Bean raw vs. Jerusalem artichoke

Bean raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are bean raw and jerusalem artichoke different?

  • Bean raw is higher than jerusalem artichoke in folate, copper, fiber, selenium, phosphorus, manganese, vitamin B1, magnesium, vitamin B6, and potassium.
  • Bean raw covers your daily need for folate, 128% more than jerusalem artichoke.
  • Bean raw contains 40 times more selenium than jerusalem artichoke. Bean raw contains 27.9µg of selenium, while jerusalem artichoke contains 0.7µg.

Beans, pinto, mature seeds, raw and Jerusalem-artichokes, raw types were used in this article.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +935.3%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +49.1%
Contains more CopperCopper +537.9%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +426.9%
Contains more ManganeseManganese +1813.3%
Contains more SeleniumSelenium +3885.7%
Contains less SodiumSodium -66.7%

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.
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 +57.5%
Contains more Vitamin B1Vitamin B1 +256.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +515.6%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3938.5%
Contains more CholineCholine +120.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +10.7%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Jerusalem artichoke DV% diff.
Folate 525µg 13µg 128%
Copper 0.893mg 0.14mg 84%
Fiber 15.5g 1.6g 56%
Selenium 27.9µg 0.7µg 49%
Phosphorus 411mg 78mg 48%
Manganese 1.148mg 0.06mg 47%
Vitamin B1 0.713mg 0.2mg 43%
Protein 21.42g 2g 39%
Magnesium 176mg 17mg 38%
Vitamin B6 0.474mg 0.077mg 31%
Potassium 1393mg 429mg 28%
Iron 5.07mg 3.4mg 21%
Zinc 2.28mg 0.12mg 20%
Carbs 62.55g 17.44g 15%
Calories 347kcal 73kcal 14%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.06mg 12%
Calcium 113mg 14mg 10%
Vitamin B5 0.785mg 0.397mg 8%
Choline 66.2mg 30mg 7%
Vitamin K 5.6µg 0.1µg 5%
Polyunsaturated fat 0.407g 0.001g 3%
Vitamin C 6.3mg 4mg 3%
Fats 1.23g 0.01g 2%
Monounsaturated fat 0.229g 0.004g 1%
Saturated fat 0.235g 0g 1%
Vitamin B3 1.174mg 1.3mg 1%
Net carbs 47.05g 15.84g N/A
Sugar 2.11g 9.6g N/A
Sodium 12mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.21mg 0.19mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +971%
Contains more FatsFats +12200%
Contains more CarbsCarbs +258.7%
Contains more OtherOther +36.6%
Contains more WaterWater +588.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +5625%
Contains more Poly. FatPolyunsaturated fat +40600%
Contains less Sat. FatSaturated fat -100%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.