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Garden asparagus vs Jerusalem artichoke - In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Jerusalem artichoke?

  • Garden asparagus is higher in Vitamin K, Folate, Vitamin E , Vitamin B2 and Copper, yet Jerusalem artichoke is higher in Iron and Potassium.
  • Garden asparagus's daily need coverage for Vitamin K is 35% more.
  • Garden asparagus has 6 times more Vitamin E than Jerusalem artichoke. While Garden asparagus has 1.13mg of Vitamin E , Jerusalem artichoke has only 0.19mg.

We used Asparagus, raw and Jerusalem-artichokes, raw types in this article.

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Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +71.4%
Contains more Copper +35%
Contains more Zinc +350%
Contains less Sodium -50%
Contains more Iron +58.9%
Contains more Potassium +112.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Contains more Calcium +71.4%
Contains more Copper +35%
Contains more Zinc +350%
Contains less Sodium -50%
Contains more Iron +58.9%
Contains more Potassium +112.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +41500%
Contains more Folate +300%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +41500%
Contains more Folate +300%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Garden asparagus
13
Jerusalem artichoke
Mineral Summary Score
27
Garden asparagus
33
Jerusalem artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
12%
Jerusalem artichoke
Carbohydrates
4%
Garden asparagus
17%
Jerusalem artichoke
Fats
1%
Garden asparagus
0%
Jerusalem artichoke

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Jerusalem artichoke
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $3.6)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 7.72g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Jerusalem artichoke Opinion
Calories 20 73 Jerusalem artichoke
Protein 2.2 2 Garden asparagus
Fats 0.12 0.01 Garden asparagus
Vitamin C 5.6 4 Garden asparagus
Carbs 3.88 17.44 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 3.4 Jerusalem artichoke
Calcium 24 14 Garden asparagus
Potassium 202 429 Jerusalem artichoke
Magnesium 14 17 Jerusalem artichoke
Sugars 1.88 9.6 Garden asparagus
Fiber 2.1 1.6 Garden asparagus
Copper 0.189 0.14 Garden asparagus
Zinc 0.54 0.12 Garden asparagus
Starch
Phosphorus 52 78 Jerusalem artichoke
Sodium 2 4 Garden asparagus
Vitamin A 756 20 Garden asparagus
Vitamin E 1.13 0.19 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.2 Jerusalem artichoke
Vitamin B2 0.141 0.06 Garden asparagus
Vitamin B3 0.978 1.3 Jerusalem artichoke
Vitamin B5 0.274 0.397 Jerusalem artichoke
Vitamin B6 0.091 0.077 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 0.1 Garden asparagus
Folate 52 13 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0 Jerusalem artichoke
Monounsaturated Fat 0 0.004 Jerusalem artichoke
Polyunsaturated fat 0.05 0.001 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.