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Cauliflower vs Jerusalem artichoke - In-Depth Nutrition Comparison

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Differences between Cauliflower and Jerusalem artichoke

  • Cauliflower has more Vitamin C, Vitamin K, Folate, Vitamin B6, and Vitamin B5, while Jerusalem artichoke has more Iron, Vitamin B1, and Copper.
  • Cauliflower's daily need coverage for Vitamin C is 49% higher.
  • Jerusalem artichoke contains 155 times less Vitamin K than Cauliflower. Cauliflower contains 15.5µg of Vitamin K, while Jerusalem artichoke contains 0.1µg.

The food types used in this comparison are Cauliflower, raw and Jerusalem-artichokes, raw.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +57.1%
Contains more Zinc +125%
Contains more Iron +709.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +77.3%
Contains more Potassium +43.5%
Contains less Sodium -86.7%
Contains more Copper +259%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +57.1%
Contains more Zinc +125%
Contains more Iron +709.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +77.3%
Contains more Potassium +43.5%
Contains less Sodium -86.7%
Contains more Copper +259%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1105%
Contains more Vitamin B5 +68%
Contains more Vitamin B6 +139%
Contains more Folate +338.5%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +156.4%
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +1105%
Contains more Vitamin B5 +68%
Contains more Vitamin B6 +139%
Contains more Folate +338.5%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +156.4%
Equal in Vitamin B2 - 0.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Jerusalem artichoke
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Jerusalem artichoke Opinion
Net carbs 2.97g 15.84g Jerusalem artichoke
Protein 1.92g 2g Jerusalem artichoke
Fats 0.28g 0.01g Cauliflower
Carbs 4.97g 17.44g Jerusalem artichoke
Calories 25kcal 73kcal Jerusalem artichoke
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 9.6g Cauliflower
Fiber 2g 1.6g Cauliflower
Calcium 22mg 14mg Cauliflower
Iron 0.42mg 3.4mg Jerusalem artichoke
Magnesium 15mg 17mg Jerusalem artichoke
Phosphorus 44mg 78mg Jerusalem artichoke
Potassium 299mg 429mg Jerusalem artichoke
Sodium 30mg 4mg Jerusalem artichoke
Zinc 0.27mg 0.12mg Cauliflower
Copper 0.039mg 0.14mg Jerusalem artichoke
Vitamin A 0IU 20IU Jerusalem artichoke
Vitamin E 0.08mg 0.19mg Jerusalem artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 4mg Cauliflower
Vitamin B1 0.05mg 0.2mg Jerusalem artichoke
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.507mg 1.3mg Jerusalem artichoke
Vitamin B5 0.667mg 0.397mg Cauliflower
Vitamin B6 0.184mg 0.077mg Cauliflower
Folate 57µg 13µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0g Jerusalem artichoke
Monounsaturated Fat 0.034g 0.004g Cauliflower
Polyunsaturated fat 0.031g 0.001g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
13
Jerusalem artichoke
Mineral Summary Score
13
Cauliflower
33
Jerusalem artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
12%
Jerusalem artichoke
Carbohydrates
5%
Cauliflower
17%
Jerusalem artichoke
Fats
1%
Cauliflower
0%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.69g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.