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  6. Asparagus vs. Jerusalem artichoke

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, 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 6 times more vitamin E than jerusalem artichoke. While 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.

Infographic

Asparagus vs Jerusalem artichoke infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0.33% 3.8% 50% 14% 24% 24% 18% 0% 0.25% 9.8%
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%
~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 E 1.13mg 0.19mg 6%
Vitamin B2 0.141mg 0.06mg 6%
Carbs 3.88g 17.44g 5%
Copper 0.189mg 0.14mg 5%
Vitamin B1 0.143mg 0.2mg 5%
Zinc 0.54mg 0.12mg 4%
Phosphorus 52mg 78mg 4%
Vitamin A 38µg 1µg 4%
Manganese 0.158mg 0.06mg 4%
Calories 20kcal 73kcal 3%
Selenium 2.3µg 0.7µg 3%
Choline 16mg 30mg 3%
Vitamin C 5.6mg 4mg 2%
Fiber 2.1g 1.6g 2%
Vitamin B3 0.978mg 1.3mg 2%
Vitamin B5 0.274mg 0.397mg 2%
Magnesium 14mg 17mg 1%
Calcium 24mg 14mg 1%
Vitamin B6 0.091mg 0.077mg 1%
Fructose 1g 1%
Protein 2.2g 2g 0%
Protein per 100 calories 11g 2.7g N/A
Calories per 10 g protein 91kcal 365kcal N/A
Weight per 100 calories 500g 137g N/A
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%
~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.