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  6. Edamame vs. Jerusalem artichoke

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 of 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.

Infographic

Edamame 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.
Edamame
Edamame
8
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +350%
Contains more Magnesium +276.5%
Contains more Phosphorus +116.7%
Contains more Zinc +1041.7%
Contains more Copper +146.4%
Contains more Manganese +1606.7%
Contains more Selenium +14.3%
Contains more Iron +49.8%
Contains less Sodium -33.3%
Equal in Potassium - 429
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +350%
Contains more Magnesium +276.5%
Contains more Phosphorus +116.7%
Contains more Zinc +1041.7%
Contains more Copper +146.4%
Contains more Manganese +1606.7%
Contains more Selenium +14.3%
Contains more Iron +49.8%
Contains less Sodium -33.3%
Equal in Potassium - 429

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.
Edamame
Edamame
7
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +1390%
Contains more Vitamin E +257.9%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B6 +29.9%
Contains more Folate +2292.3%
Contains more Vitamin K +26600%
Contains more Vitamin B3 +42.1%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B5 - 0.397
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +1390%
Contains more Vitamin E +257.9%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B6 +29.9%
Contains more Folate +2292.3%
Contains more Vitamin K +26600%
Contains more Vitamin B3 +42.1%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +495.5%
Contains more Fats +51900%
Contains more Carbs +95.7%
Contains more Other +109.9%
Equal in Water - 78.01
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 Protein +495.5%
Contains more Fats +51900%
Contains more Carbs +95.7%
Contains more Other +109.9%
Equal in Water - 78.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +215500%
Contains less Saturated Fat -100%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +215500%
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.
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 Opinion
Net carbs 3.71g 15.84g Jerusalem artichoke
Protein 11.91g 2g Edamame
Fats 5.2g 0.01g Edamame
Carbs 8.91g 17.44g Jerusalem artichoke
Calories 121kcal 73kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 9.6g Edamame
Fiber 5.2g 1.6g Edamame
Calcium 63mg 14mg Edamame
Iron 2.27mg 3.4mg Jerusalem artichoke
Magnesium 64mg 17mg Edamame
Phosphorus 169mg 78mg Edamame
Potassium 436mg 429mg Edamame
Sodium 6mg 4mg Jerusalem artichoke
Zinc 1.37mg 0.12mg Edamame
Copper 0.345mg 0.14mg Edamame
Manganese 1.024mg 0.06mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 20IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg 0.19mg Edamame
Vitamin C 6.1mg 4mg Edamame
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.155mg 0.06mg Edamame
Vitamin B3 0.915mg 1.3mg Jerusalem artichoke
Vitamin B5 0.395mg 0.397mg Jerusalem artichoke
Vitamin B6 0.1mg 0.077mg Edamame
Folate 311µg 13µg Edamame
Vitamin K 26.7µg 0.1µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Jerusalem artichoke
Saturated Fat 0.62g 0g Jerusalem artichoke
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.004g Edamame
Polyunsaturated fat 2.156g 0.001g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
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.