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Cheese vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on the differences between cheese and jerusalem artichoke

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, yet jerusalem artichoke is higher in iron.
  • Cheese covers your daily saturated fat needs 94% more than jerusalem artichoke.
  • The amount of saturated fat in jerusalem artichoke is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Jerusalem-artichokes, raw.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +58.8%
Contains more CalciumCalcium +4971.4%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +483.3%
Contains more SeleniumSelenium +3971.4%
Contains more PotassiumPotassium +464.5%
Contains more IronIron +2328.6%
Contains more CopperCopper +366.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +122.2%

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.
Cheese
Cheese
7
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +32900%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +107.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B3Vitamin B3 +2103.4%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more CholineCholine +81.8%
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

Nutrient Cheese Jerusalem artichoke DV% diff.
Saturated fat 18.867g 0g 86%
Calcium 710mg 14mg 70%
Phosphorus 455mg 78mg 54%
Fats 33.31g 0.01g 51%
Selenium 28.5µg 0.7µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2g 42%
Iron 0.14mg 3.4mg 41%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.12mg 32%
Vitamin B2 0.428mg 0.06mg 28%
Sodium 653mg 4mg 28%
Monounsaturated fat 9.246g 0.004g 23%
Calories 404kcal 73kcal 17%
Vitamin B1 0.029mg 0.2mg 14%
Copper 0.03mg 0.14mg 12%
Potassium 76mg 429mg 10%
Polyunsaturated fat 1.421g 0.001g 9%
Vitamin B3 0.059mg 1.3mg 8%
Fiber 0g 1.6g 6%
Carbs 3.09g 17.44g 5%
Vitamin C 0mg 4mg 4%
Folate 27µg 13µg 4%
Vitamin E 0.71mg 0.19mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 0.1µg 2%
Choline 16.5mg 30mg 2%
Magnesium 27mg 17mg 2%
Vitamin B6 0.066mg 0.077mg 1%
Manganese 0.027mg 0.06mg 1%
Net carbs 3.09g 15.84g N/A
Sugar 0.48g 9.6g N/A
Vitamin B5 0.41mg 0.397mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +1043.5%
Contains more FatsFats +333000%
Contains more OtherOther +46.1%
Contains more CarbsCarbs +464.4%
Contains more WaterWater +110.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +231050%
Contains more Poly. FatPolyunsaturated fat +142000%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.