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  6. Garden asparagus vs. Jerusalem artichoke

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
Infographic link

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.
Garden asparagus
Garden asparagus
6
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +71.4%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%
Contains more Manganese +163.3%
Contains more Selenium +228.6%
Contains more Iron +58.9%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Potassium +112.4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +71.4%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%
Contains more Manganese +163.3%
Contains more Selenium +228.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
7
:
3
Jerusalem artichoke
Jerusalem artichoke
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%
Garden asparagus
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%
Jerusalem artichoke
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +1100%
Contains more Water +19.5%
Contains more Carbs +349.5%
Contains more Other +337.9%
Equal in Protein - 2
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Jerusalem artichoke
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 Fats +1100%
Contains more Water +19.5%
Contains more Carbs +349.5%
Contains more Other +337.9%
Equal in Protein - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Polyunsaturated fat +4900%
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Polyunsaturated fat +4900%
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1g 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
Manganese 0.158mg 0.06mg Garden asparagus
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 20IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
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 K 41.6µg 0.1µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
25%
Garden asparagus
28%
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

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. 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.