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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 of 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
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.
Bean raw
Bean raw
9
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +707.1%
Contains more Iron +49.1%
Contains more Magnesium +935.3%
Contains more Phosphorus +426.9%
Contains more Potassium +224.7%
Contains more Zinc +1800%
Contains more Copper +537.9%
Contains more Manganese +1813.3%
Contains more Selenium +3885.7%
Contains less Sodium -66.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +707.1%
Contains more Iron +49.1%
Contains more Magnesium +935.3%
Contains more Phosphorus +426.9%
Contains more Potassium +224.7%
Contains more Zinc +1800%
Contains more Copper +537.9%
Contains more Manganese +1813.3%
Contains more Selenium +3885.7%
Contains less Sodium -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.
Bean raw
Bean raw
8
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin E +10.5%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +515.6%
Contains more Folate +3938.5%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.7%
Equal in Vitamin E - 0.19
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin E +10.5%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +515.6%
Contains more Folate +3938.5%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.7%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +971%
Contains more Fats +12200%
Contains more Carbs +258.7%
Contains more Other +36.6%
Contains more Water +588.5%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Protein +971%
Contains more Fats +12200%
Contains more Carbs +258.7%
Contains more Other +36.6%
Contains more Water +588.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +5625%
Contains more Polyunsaturated fat +40600%
Contains less Saturated Fat -100%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +5625%
Contains more Polyunsaturated fat +40600%
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.
Bean raw 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Jerusalem artichoke Opinion
Net carbs 47.05g 15.84g Bean raw
Protein 21.42g 2g Bean raw
Fats 1.23g 0.01g Bean raw
Carbs 62.55g 17.44g Bean raw
Calories 347kcal 73kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 9.6g Bean raw
Fiber 15.5g 1.6g Bean raw
Calcium 113mg 14mg Bean raw
Iron 5.07mg 3.4mg Bean raw
Magnesium 176mg 17mg Bean raw
Phosphorus 411mg 78mg Bean raw
Potassium 1393mg 429mg Bean raw
Sodium 12mg 4mg Jerusalem artichoke
Zinc 2.28mg 0.12mg Bean raw
Copper 0.893mg 0.14mg Bean raw
Manganese 1.148mg 0.06mg Bean raw
Selenium 27.9µg 0.7µg Bean raw
Vitamin A 0IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 0.21mg 0.19mg Bean raw
Vitamin C 6.3mg 4mg Bean raw
Vitamin B1 0.713mg 0.2mg Bean raw
Vitamin B2 0.212mg 0.06mg Bean raw
Vitamin B3 1.174mg 1.3mg Jerusalem artichoke
Vitamin B5 0.785mg 0.397mg Bean raw
Vitamin B6 0.474mg 0.077mg Bean raw
Folate 525µg 13µg Bean raw
Vitamin K 5.6µg 0.1µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0g Jerusalem artichoke
Monounsaturated Fat 0.229g 0.004g Bean raw
Polyunsaturated fat 0.407g 0.001g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
131%
Bean raw
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.235g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 1)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $1.1)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 7.49g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.