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  6. Dates vs. Jerusalem artichoke

Dates vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between dates and jerusalem artichoke

  • Dates have more fiber, manganese, copper, vitamin B6, potassium, and magnesium; however, jerusalem artichoke is higher in iron and vitamin B1.
  • Jerusalem artichoke covers your daily need for iron, 30% more than dates.
  • Dates have 5 times more fiber than jerusalem artichoke. While dates have 8g of fiber, jerusalem artichoke has only 1.6g.

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

Infographic

Dates 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.
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +152.9%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +47.1%
Contains more ZincZinc +141.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +328.6%
Contains more IronIron +233.3%
Contains more PhosphorusPhosphorus +25.8%

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.
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B5Vitamin B5 +48.4%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +46.2%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more CholineCholine +376.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~1.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Jerusalem artichoke DV% diff.
Iron 1.02mg 3.4mg 30%
Fiber 8g 1.6g 26%
Fructose 19.56g 24%
Carbs 75.03g 17.44g 19%
Vitamin B1 0.052mg 0.2mg 12%
Calories 282kcal 73kcal 10%
Manganese 0.262mg 0.06mg 9%
Potassium 656mg 429mg 7%
Vitamin B6 0.165mg 0.077mg 7%
Copper 0.206mg 0.14mg 7%
Magnesium 43mg 17mg 6%
Choline 6.3mg 30mg 4%
Selenium 3µg 0.7µg 4%
Vitamin B5 0.589mg 0.397mg 4%
Vitamin C 0.4mg 4mg 4%
Calcium 39mg 14mg 3%
Folate 19µg 13µg 2%
Vitamin K 2.7µg 0.1µg 2%
Phosphorus 62mg 78mg 2%
Zinc 0.29mg 0.12mg 2%
Fats 0.39g 0.01g 1%
Protein 2.45g 2g 1%
Vitamin E 0.05mg 0.19mg 1%
Net carbs 67.03g 15.84g N/A
Sugar 63.35g 9.6g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.066mg 0.06mg 0%
Vitamin B3 1.274mg 1.3mg 0%
Saturated fat 0.032g 0g 0%
Monounsaturated fat 0.036g 0.004g 0%
Polyunsaturated fat 0.019g 0.001g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +22.5%
Contains more FatsFats +3800%
Contains more CarbsCarbs +330.2%
Contains more WaterWater +280%
Contains more OtherOther +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 +800%
Contains more Poly. FatPolyunsaturated fat +1800%
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.