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Edamame vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are edamame and jerusalem artichoke different?

  • Edamame is richer in folate, manganese, copper, vitamin K, fiber, phosphorus, zinc, magnesium, and vitamin B2, while jerusalem artichoke is higher in iron.
  • Edamame covers your daily need for folate, 75% more than jerusalem artichoke.
  • Edamame contains 267 times more vitamin K than jerusalem artichoke. Edamame contains 26.7µg of vitamin K, while jerusalem artichoke contains 0.1µg.

Edamame, frozen, prepared and Jerusalem-artichokes, raw types were used in this article.

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Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +276.5%
Contains more CalciumCalcium +350%
Contains more CopperCopper +146.4%
Contains more ZincZinc +1041.7%
Contains more PhosphorusPhosphorus +116.7%
Contains more ManganeseManganese +1606.7%
Contains more SeleniumSelenium +14.3%
Contains more IronIron +49.8%
Contains less SodiumSodium -33.3%
~equal in Potassium ~429mg

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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 CVitamin C +52.5%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +257.9%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin KVitamin K +26600%
Contains more FolateFolate +2292.3%
Contains more CholineCholine +87.7%
Contains more Vitamin B3Vitamin B3 +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +495.5%
Contains more FatsFats +51900%
Contains more CarbsCarbs +95.7%
Contains more OtherOther +109.9%
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +31950%
Contains more Poly. FatPolyunsaturated fat +215500%
Contains less Sat. FatSaturated 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.
Edamame Jerusalem artichoke
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Edamame Jerusalem artichoke DV% diff.
Folate 311µg 13µg 75%
Manganese 1.024mg 0.06mg 42%
Copper 0.345mg 0.14mg 23%
Vitamin K 26.7µg 0.1µg 22%
Protein 11.91g 2g 20%
Polyunsaturated fat 2.156g 0.001g 14%
Iron 2.27mg 3.4mg 14%
Fiber 5.2g 1.6g 14%
Phosphorus 169mg 78mg 13%
Zinc 1.37mg 0.12mg 11%
Magnesium 64mg 17mg 11%
Fats 5.2g 0.01g 8%
Vitamin B2 0.155mg 0.06mg 7%
Choline 56.3mg 30mg 5%
Calcium 63mg 14mg 5%
Saturated fat 0.62g 0g 3%
Carbs 8.91g 17.44g 3%
Vitamin E 0.68mg 0.19mg 3%
Monounsaturated fat 1.282g 0.004g 3%
Vitamin B6 0.1mg 0.077mg 2%
Calories 121kcal 73kcal 2%
Vitamin B3 0.915mg 1.3mg 2%
Vitamin C 6.1mg 4mg 2%
Vitamin A 15µg 1µg 2%
Starch 1.51g 1%
Net carbs 3.71g 15.84g N/A
Potassium 436mg 429mg 0%
Sugar 2.18g 9.6g N/A
Sodium 6mg 4mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B1 0.2mg 0.2mg 0%
Vitamin B5 0.395mg 0.397mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Edamame
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
55%
Edamame
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.62g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 7.42g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.