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  6. Cassava vs. Jerusalem artichoke

Cassava vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between cassava and jerusalem artichoke

  • Cassava has more vitamin C and manganese; however, jerusalem artichoke is richer in iron, vitamin B1, phosphorus, and vitamin B5.
  • Jerusalem artichoke covers your daily iron needs 39% more than cassava.
  • Jerusalem artichoke has 6 times less manganese than cassava. Cassava has 0.384mg of manganese, while jerusalem artichoke has 0.06mg.
  • Cassava contains less sugar.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of jerusalem artichoke is 32.

Specific food types used in this comparison are Cassava, raw and Jerusalem-artichokes, raw.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +23.5%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +183.3%
Contains more ManganeseManganese +540%
Contains more PotassiumPotassium +58.3%
Contains more IronIron +1159.3%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +188.9%
Contains less SodiumSodium -71.4%
~equal in Selenium ~0.7µg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +415%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +107.7%
Contains more Vitamin B1Vitamin B1 +129.9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +271%
Contains more CholineCholine +26.6%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Jerusalem artichoke DV% diff.
Iron 0.27mg 3.4mg 39%
Vitamin C 20.6mg 4mg 18%
Manganese 0.384mg 0.06mg 14%
Vitamin B1 0.087mg 0.2mg 9%
Carbs 38.06g 17.44g 7%
Phosphorus 27mg 78mg 7%
Vitamin B5 0.107mg 0.397mg 6%
Potassium 271mg 429mg 5%
Copper 0.1mg 0.14mg 4%
Folate 27µg 13µg 4%
Calories 160kcal 73kcal 4%
Vitamin B3 0.854mg 1.3mg 3%
Vitamin K 1.9µg 0.1µg 2%
Zinc 0.34mg 0.12mg 2%
Protein 1.36g 2g 1%
Choline 23.7mg 30mg 1%
Vitamin B6 0.088mg 0.077mg 1%
Vitamin B2 0.048mg 0.06mg 1%
Fiber 1.8g 1.6g 1%
Magnesium 21mg 17mg 1%
Fats 0.28g 0.01g 0%
Net carbs 36.26g 15.84g N/A
Calcium 16mg 14mg 0%
Sugar 1.7g 9.6g N/A
Sodium 14mg 4mg 0%
Vitamin E 0.19mg 0.19mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0g 0%
Monounsaturated fat 0.075g 0.004g 0%
Polyunsaturated fat 0.048g 0.001g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +2700%
Contains more CarbsCarbs +118.2%
Contains more ProteinProtein +47.1%
Contains more WaterWater +30.7%
Contains more OtherOther +309.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 +1775%
Contains more Poly. FatPolyunsaturated fat +4700%
Contains less Sat. FatSaturated fat -100%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.