Beans vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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A recap on differences between beans and jerusalem artichoke
- Beans are higher in fiber, zinc, copper, and selenium, yet jerusalem artichoke is higher in iron and vitamin B3.
- Jerusalem artichoke covers your daily iron needs 39% more than beans.
- Beans contain 12 times more zinc than jerusalem artichoke. While beans contain 1.4mg of zinc, jerusalem artichoke contains only 0.12mg.
Food varieties used in this article are Beans, baked, canned, no salt added and Jerusalem-artichokes, raw.
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 MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +257.1% |
| Contains more CopperCopper | +47.1% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more PotassiumPotassium | +44.9% |
| Contains more IronIron | +1072.4% |
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 AVitamin A | +400% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +84.6% |
| Contains more Vitamin CVitamin C | +29% |
| Contains more Vitamin EVitamin E | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +202.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.4mg | 39% |
| Fiber | 5.5g | 1.6g | 16% |
| Zinc | 1.4mg | 0.12mg | 12% |
| Vitamin B5 | 0.397mg | 8% | |
| Copper | 0.206mg | 0.14mg | 7% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Protein | 4.8g | 2g | 6% |
| Vitamin B3 | 0.43mg | 1.3mg | 5% |
| Magnesium | 32mg | 17mg | 4% |
| Calcium | 50mg | 14mg | 4% |
| Potassium | 296mg | 429mg | 4% |
| Vitamin B6 | 0.13mg | 0.077mg | 4% |
| Phosphorus | 104mg | 78mg | 4% |
| Vitamin B1 | 0.15mg | 0.2mg | 4% |
| Manganese | 0.06mg | 3% | |
| Folate | 24µg | 13µg | 3% |
| Calories | 105kcal | 73kcal | 2% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.172g | 0.001g | 1% |
| Vitamin C | 3.1mg | 4mg | 1% |
| Carbs | 20.49g | 17.44g | 1% |
| Fats | 0.4g | 0.01g | 1% |
| Net carbs | 14.99g | 15.84g | N/A |
| Sugar | 7.78g | 9.6g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin E | 0.15mg | 0.19mg | 0% |
| Vitamin A | 5µg | 1µg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Choline | 30.8mg | 30mg | 0% |
| Saturated fat | 0.103g | 0g | 0% |
| Monounsaturated fat | 0.035g | 0.004g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more ProteinProtein | +140% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +17.5% |
| Contains more OtherOther | +48.5% |
~equal in
Water
~78.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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 | +775% |
| Contains more Poly. FatPolyunsaturated fat | +17100% |
| Contains less Sat. FatSaturated fat | -100% |
