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  6. Plantain raw vs. Jerusalem artichoke

Plantain raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between Plantain raw and Jerusalem artichoke

  • Plantain raw has more Vitamin B6, Vitamin C, and Vitamin A RAE, however, Jerusalem artichoke is higher in Iron, Vitamin B1, Copper, and Phosphorus.
  • Jerusalem artichoke covers your daily need of Iron 35% more than Plantain raw.
  • Plantain raw has 56 times more Vitamin A RAE than Jerusalem artichoke. While Plantain raw has 56µg of Vitamin A RAE, Jerusalem artichoke has only 1µg.

These are the specific foods used in this comparison Plantains, raw and Jerusalem-artichokes, raw.

Infographic

Plantain 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.
Plantain raw
Plantain raw
4
:
5
Jerusalem artichoke
Jerusalem artichoke
Contains more Magnesium +117.6%
Contains more Potassium +16.3%
Contains more Zinc +16.7%
Contains more Selenium +114.3%
Contains more Calcium +366.7%
Contains more Iron +466.7%
Contains more Phosphorus +129.4%
Contains more Copper +72.8%
Equal in Sodium - 4
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Magnesium +117.6%
Contains more Potassium +16.3%
Contains more Zinc +16.7%
Contains more Selenium +114.3%
Contains more Calcium +366.7%
Contains more Iron +466.7%
Contains more Phosphorus +129.4%
Contains more Copper +72.8%
Equal in Sodium - 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.
Plantain raw
Plantain raw
5
:
5
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +5535%
Contains more Vitamin C +360%
Contains more Vitamin B6 +288.3%
Contains more Folate +69.2%
Contains more Vitamin K +600%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +89.5%
Contains more Vitamin B5 +52.7%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 A +5535%
Contains more Vitamin C +360%
Contains more Vitamin B6 +288.3%
Contains more Folate +69.2%
Contains more Vitamin K +600%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +89.5%
Contains more Vitamin B5 +52.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +3600%
Contains more Carbs +82.9%
Contains more Protein +53.8%
Contains more Water +19.5%
Contains more Other +119%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Fats +3600%
Contains more Carbs +82.9%
Contains more Protein +53.8%
Contains more Water +19.5%
Contains more Other +119%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +6800%
Contains less Saturated Fat -100%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +6800%
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.
Plantain raw Jerusalem artichoke
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Jerusalem artichoke Opinion
Net carbs 29.59g 15.84g Plantain raw
Protein 1.3g 2g Jerusalem artichoke
Fats 0.37g 0.01g Plantain raw
Carbs 31.89g 17.44g Plantain raw
Calories 122kcal 73kcal Plantain raw
Sugar 15g 9.6g Jerusalem artichoke
Fiber 2.3g 1.6g Plantain raw
Calcium 3mg 14mg Jerusalem artichoke
Iron 0.6mg 3.4mg Jerusalem artichoke
Magnesium 37mg 17mg Plantain raw
Phosphorus 34mg 78mg Jerusalem artichoke
Potassium 499mg 429mg Plantain raw
Sodium 4mg 4mg
Zinc 0.14mg 0.12mg Plantain raw
Copper 0.081mg 0.14mg Jerusalem artichoke
Manganese 0.06mg Jerusalem artichoke
Selenium 1.5µg 0.7µg Plantain raw
Vitamin A 1127IU 20IU Plantain raw
Vitamin A RAE 56µg 1µg Plantain raw
Vitamin E 0.14mg 0.19mg Jerusalem artichoke
Vitamin C 18.4mg 4mg Plantain raw
Vitamin B1 0.052mg 0.2mg Jerusalem artichoke
Vitamin B2 0.054mg 0.06mg Jerusalem artichoke
Vitamin B3 0.686mg 1.3mg Jerusalem artichoke
Vitamin B5 0.26mg 0.397mg Jerusalem artichoke
Vitamin B6 0.299mg 0.077mg Plantain raw
Folate 22µg 13µg Plantain raw
Vitamin K 0.7µg 0.1µg Plantain raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.143g 0g Jerusalem artichoke
Monounsaturated Fat 0.032g 0.004g Plantain raw
Polyunsaturated fat 0.069g 0.001g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
23%
Plantain raw
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
15%
Plantain raw
28%
Jerusalem artichoke

Comparison summary

Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Jerusalem artichoke
Jerusalem artichoke is lower in Sugar (difference - 5.4g)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.