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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.

Infographic

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 less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%
Contains more Iron +58.9%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Potassium +112.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +71.4%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%
Contains more Iron +58.9%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Potassium +112.4%

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 A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Folate +300%
Contains more Vitamin K +41500%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Folate +300%
Contains more Vitamin K +41500%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Jerusalem artichoke Opinion
Net carbs 1.78g 15.84g Jerusalem artichoke
Protein 2.2g 2g Garden asparagus
Fats 0.12g 0.01g Garden asparagus
Carbs 3.88g 17.44g Jerusalem artichoke
Calories 20kcal 73kcal Jerusalem artichoke
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 9.6g Garden asparagus
Fiber 2.1g 1.6g Garden asparagus
Calcium 24mg 14mg Garden asparagus
Iron 2.14mg 3.4mg Jerusalem artichoke
Magnesium 14mg 17mg Jerusalem artichoke
Phosphorus 52mg 78mg Jerusalem artichoke
Potassium 202mg 429mg Jerusalem artichoke
Sodium 2mg 4mg Garden asparagus
Zinc 0.54mg 0.12mg Garden asparagus
Copper 0.189mg 0.14mg Garden asparagus
Vitamin A 756IU 20IU Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 4mg Garden asparagus
Vitamin B1 0.143mg 0.2mg Jerusalem artichoke
Vitamin B2 0.141mg 0.06mg Garden asparagus
Vitamin B3 0.978mg 1.3mg Jerusalem artichoke
Vitamin B5 0.274mg 0.397mg Jerusalem artichoke
Vitamin B6 0.091mg 0.077mg Garden asparagus
Folate 52µg 13µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 0.1µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0g Jerusalem artichoke
Monounsaturated Fat 0g 0.004g Jerusalem artichoke
Polyunsaturated fat 0.05g 0.001g Garden asparagus

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
13%
Garden asparagus
12%
Jerusalem artichoke
Carbohydrates
4%
Garden asparagus
17%
Jerusalem artichoke
Fats
1%
Garden asparagus
0%
Jerusalem artichoke

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 is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.