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Asparagus vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the differences between asparagus and jerusalem artichoke?

  • Asparagus is higher in vitamin K, vitamin A, folate, vitamin E, vitamin B2, and copper, yet jerusalem artichoke is higher in iron and potassium.
  • Asparagus's daily need coverage for vitamin K is 35% more.
  • Asparagus has 38 times more vitamin A than jerusalem artichoke. While asparagus has 756IU of vitamin A, jerusalem artichoke has only 20IU.

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

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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" 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 CalciumCalcium +71.4%
Contains more CopperCopper +35%
Contains more ZincZinc +350%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +163.3%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +112.4%
Contains more IronIron +58.9%
Contains more PhosphorusPhosphorus +50%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +40%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B2Vitamin B2 +135%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Jerusalem artichoke DV% diff.
Vitamin K 41.6µg 0.1µg 35%
Iron 2.14mg 3.4mg 16%
Folate 52µg 13µg 10%
Potassium 202mg 429mg 7%
Vitamin B2 0.141mg 0.06mg 6%
Vitamin E 1.13mg 0.19mg 6%
Vitamin B1 0.143mg 0.2mg 5%
Carbs 3.88g 17.44g 5%
Copper 0.189mg 0.14mg 5%
Vitamin A 38µg 1µg 4%
Manganese 0.158mg 0.06mg 4%
Zinc 0.54mg 0.12mg 4%
Phosphorus 52mg 78mg 4%
Choline 16mg 30mg 3%
Selenium 2.3µg 0.7µg 3%
Calories 20kcal 73kcal 3%
Vitamin B3 0.978mg 1.3mg 2%
Fiber 2.1g 1.6g 2%
Vitamin B5 0.274mg 0.397mg 2%
Vitamin C 5.6mg 4mg 2%
Fructose 1g 1%
Calcium 24mg 14mg 1%
Magnesium 14mg 17mg 1%
Vitamin B6 0.091mg 0.077mg 1%
Protein 2.2g 2g 0%
Fats 0.12g 0.01g 0%
Net carbs 1.78g 15.84g N/A
Sugar 1.88g 9.6g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.04g 0g 0%
Monounsaturated fat 0g 0.004g 0%
Polyunsaturated fat 0.05g 0.001g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 FatsFats +1100%
Contains more WaterWater +19.5%
Contains more CarbsCarbs +349.5%
Contains more OtherOther +337.9%
~equal in Protein ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 Poly. FatPolyunsaturated fat +4900%
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +∞%

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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. 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.