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  6. Kidney beans raw vs. Jerusalem artichoke

Kidney beans raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans raw and Jerusalem artichoke

  • Jerusalem artichoke has less Folate, Fiber, Copper, Iron, Phosphorus, Manganese, Magnesium, Potassium, Vitamin B1, and Vitamin B6 than Kidney beans raw.
  • Kidney beans raw covers your daily need of Folate 95% more than Jerusalem artichoke.
  • Kidney beans raw has 17 times more Manganese than Jerusalem artichoke. While Kidney beans raw has 1.021mg of Manganese, Jerusalem artichoke has only 0.06mg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Jerusalem-artichokes, raw.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +921.4%
Contains more Iron +141.2%
Contains more Magnesium +723.5%
Contains more Phosphorus +421.8%
Contains more Potassium +227.7%
Contains more Zinc +2225%
Contains more Copper +584.3%
Contains more Manganese +1601.7%
Contains more Selenium +357.1%
Contains less Sodium -83.3%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 +921.4%
Contains more Iron +141.2%
Contains more Magnesium +723.5%
Contains more Phosphorus +421.8%
Contains more Potassium +227.7%
Contains more Zinc +2225%
Contains more Copper +584.3%
Contains more Manganese +1601.7%
Contains more Selenium +357.1%
Contains less Sodium -83.3%

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.
Kidney beans raw
Kidney beans raw
9
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin E +15.8%
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +164.5%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +58.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +415.6%
Contains more Folate +2930.8%
Contains more Vitamin K +18900%
Contains more Vitamin A +∞%
Kidney beans 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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +15.8%
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +164.5%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +58.5%
Contains more Vitamin B5 +96.5%
Contains more Vitamin B6 +415.6%
Contains more Folate +2930.8%
Contains more Vitamin K +18900%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +1079%
Contains more Fats +8200%
Contains more Carbs +244.1%
Contains more Other +50.8%
Contains more Water +563.9%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1079%
Contains more Fats +8200%
Contains more Carbs +244.1%
Contains more Other +50.8%
Contains more Water +563.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +45600%
Contains less Saturated Fat -100%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +45600%
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.
Kidney beans raw Jerusalem artichoke
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Jerusalem artichoke Opinion
Net carbs 35.11g 15.84g Kidney beans raw
Protein 23.58g 2g Kidney beans raw
Fats 0.83g 0.01g Kidney beans raw
Carbs 60.01g 17.44g Kidney beans raw
Calories 333kcal 73kcal Kidney beans raw
Sugar 2.23g 9.6g Kidney beans raw
Fiber 24.9g 1.6g Kidney beans raw
Calcium 143mg 14mg Kidney beans raw
Iron 8.2mg 3.4mg Kidney beans raw
Magnesium 140mg 17mg Kidney beans raw
Phosphorus 407mg 78mg Kidney beans raw
Potassium 1406mg 429mg Kidney beans raw
Sodium 24mg 4mg Jerusalem artichoke
Zinc 2.79mg 0.12mg Kidney beans raw
Copper 0.958mg 0.14mg Kidney beans raw
Manganese 1.021mg 0.06mg Kidney beans raw
Selenium 3.2µg 0.7µg Kidney beans raw
Vitamin A 0IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 0.22mg 0.19mg Kidney beans raw
Vitamin C 4.5mg 4mg Kidney beans raw
Vitamin B1 0.529mg 0.2mg Kidney beans raw
Vitamin B2 0.219mg 0.06mg Kidney beans raw
Vitamin B3 2.06mg 1.3mg Kidney beans raw
Vitamin B5 0.78mg 0.397mg Kidney beans raw
Vitamin B6 0.397mg 0.077mg Kidney beans raw
Folate 394µg 13µg Kidney beans raw
Vitamin K 19µg 0.1µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.12g 0g Jerusalem artichoke
Monounsaturated Fat 0.064g 0.004g Kidney beans raw
Polyunsaturated fat 0.457g 0.001g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
60%
Kidney beans raw
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
130%
Kidney beans raw
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.12g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.8)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.