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  6. English muffin vs. Jerusalem artichoke

English muffin vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between English muffins and jerusalem artichoke

  • English muffins are higher in manganese, phosphorus, vitamin B2, folate, and zinc, yet jerusalem artichoke is higher in iron and potassium.
  • Jerusalem artichoke covers your daily iron needs 31% more than English muffins.
  • English muffins contain 116 times more sodium than jerusalem artichoke. While English muffins contain 464mg of sodium, jerusalem artichoke contains only 4mg.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Jerusalem-artichokes, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +23.5%
Contains more CalciumCalcium +271.4%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +70.5%
Contains more ManganeseManganese +495%
Contains more PotassiumPotassium +227.5%
Contains more IronIron +282%
Contains less SodiumSodium -99.1%
~equal in Copper ~0.14mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +184.6%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B6Vitamin B6 +79.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Jerusalem artichoke DV% diff.
Iron 0.89mg 3.4mg 31%
Sodium 464mg 4mg 20%
Manganese 0.357mg 0.06mg 13%
Protein 7.7g 2g 11%
Carbs 46g 17.44g 10%
Potassium 131mg 429mg 9%
Calories 235kcal 73kcal 8%
Phosphorus 133mg 78mg 8%
Vitamin B2 0.154mg 0.06mg 7%
Folate 37µg 13µg 6%
Polyunsaturated fat 0.888g 0.001g 6%
Choline 30mg 5%
Zinc 0.7mg 0.12mg 5%
Calcium 52mg 14mg 4%
Fiber 2.7g 1.6g 4%
Vitamin C 0.1mg 4mg 4%
Vitamin B6 0.043mg 0.077mg 3%
Fats 1.8g 0.01g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B3 1.566mg 1.3mg 2%
Vitamin B1 0.181mg 0.2mg 2%
Selenium 0.7µg 1%
Magnesium 21mg 17mg 1%
Vitamin B5 0.446mg 0.397mg 1%
Vitamin E 0.19mg 1%
Copper 0.129mg 0.14mg 1%
Monounsaturated fat 0.302g 0.004g 1%
Saturated fat 0.259g 0g 1%
Net carbs 43.3g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +285%
Contains more FatsFats +17900%
Contains more CarbsCarbs +163.8%
Contains more WaterWater +85.3%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +7450%
Contains more Poly. FatPolyunsaturated fat +88700%
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.