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  6. Couscous vs. Jerusalem artichoke

Couscous vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between couscous and jerusalem artichoke

  • Couscous is higher in selenium, yet jerusalem artichoke is higher in iron, vitamin B1, copper, potassium, and phosphorus.
  • Couscous covers your daily selenium needs 49% more than jerusalem artichoke.
  • The amount of sugar in couscous is lower.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Couscous, cooked and Jerusalem-artichokes, raw.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 ZincZinc +116.7%
Contains more ManganeseManganese +40%
Contains more SeleniumSelenium +3828.6%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +639.7%
Contains more IronIron +794.7%
Contains more CopperCopper +241.5%
Contains more PhosphorusPhosphorus +254.5%
Contains less SodiumSodium -20%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 FolateFolate +15.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +217.5%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B6Vitamin B6 +51%
Contains more CholineCholine +809.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Jerusalem artichoke DV% diff.
Selenium 27.5µg 0.7µg 49%
Iron 0.38mg 3.4mg 38%
Vitamin B1 0.063mg 0.2mg 11%
Copper 0.041mg 0.14mg 11%
Potassium 58mg 429mg 11%
Phosphorus 22mg 78mg 8%
Choline 3.3mg 30mg 5%
Vitamin C 0mg 4mg 4%
Protein 3.79g 2g 4%
Vitamin B2 0.027mg 0.06mg 3%
Vitamin B6 0.051mg 0.077mg 2%
Vitamin B3 0.983mg 1.3mg 2%
Calories 112kcal 73kcal 2%
Carbs 23.22g 17.44g 2%
Magnesium 8mg 17mg 2%
Zinc 0.26mg 0.12mg 1%
Calcium 8mg 14mg 1%
Fiber 1.4g 1.6g 1%
Vitamin B5 0.371mg 0.397mg 1%
Folate 15µg 13µg 1%
Manganese 0.084mg 0.06mg 1%
Fats 0.16g 0.01g 0%
Net carbs 21.82g 15.84g N/A
Sugar 0.1g 9.6g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.13mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.022g 0.004g 0%
Polyunsaturated fat 0.064g 0.001g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +89.5%
Contains more FatsFats +1500%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +876.9%
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 +450%
Contains more Poly. FatPolyunsaturated fat +6300%
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.