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  6. Jerusalem artichoke vs. Amaranth leaves

Jerusalem artichoke vs. Amaranth leaves — In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Amaranth leaves different?

  • Jerusalem artichoke is higher in Vitamin B1, and Iron, however, Amaranth leaves are richer in Vitamin K, Vitamin C, Manganese, Calcium, Folate, Vitamin A RAE, Magnesium, and Vitamin B6.
  • Daily need coverage for Vitamin K from Amaranth leaves is 950% higher.
  • Jerusalem artichoke contains 7 times more Vitamin B1 than Amaranth leaves. While Jerusalem artichoke contains 0.2mg of Vitamin B1, Amaranth leaves contain only 0.027mg.

Jerusalem-artichokes, raw and Amaranth leaves, raw are the varieties used in this article.

Infographic

Jerusalem artichoke vs Amaranth leaves 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.
Jerusalem artichoke
Jerusalem artichoke
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Iron +46.6%
Contains more Phosphorus +56%
Contains less Sodium -80%
Contains more Calcium +1435.7%
Contains more Magnesium +223.5%
Contains more Potassium +42.4%
Contains more Zinc +650%
Contains more Copper +15.7%
Contains more Manganese +1375%
Contains more Selenium +28.6%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Iron +46.6%
Contains more Phosphorus +56%
Contains less Sodium -80%
Contains more Calcium +1435.7%
Contains more Magnesium +223.5%
Contains more Potassium +42.4%
Contains more Zinc +650%
Contains more Copper +15.7%
Contains more Manganese +1375%
Contains more Selenium +28.6%

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.
Jerusalem artichoke
Jerusalem artichoke
4
:
6
Amaranth leaves
Amaranth leaves
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +520.3%
Contains more Vitamin A +14485%
Contains more Vitamin C +982.5%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B6 +149.4%
Contains more Folate +553.8%
Contains more Vitamin K +1139900%
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%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +520.3%
Contains more Vitamin A +14485%
Contains more Vitamin C +982.5%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B6 +149.4%
Contains more Folate +553.8%
Contains more Vitamin K +1139900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Carbs +333.8%
Contains more Other +69.3%
Contains more Protein +23%
Contains more Fats +3200%
Contains more Water +17.5%
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
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Carbs +333.8%
Contains more Other +69.3%
Contains more Protein +23%
Contains more Fats +3200%
Contains more Water +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +14600%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +14600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Amaranth leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Amaranth leaves Opinion
Net carbs 15.84g 4.02g Jerusalem artichoke
Protein 2g 2.46g Amaranth leaves
Fats 0.01g 0.33g Amaranth leaves
Carbs 17.44g 4.02g Jerusalem artichoke
Calories 73kcal 23kcal Jerusalem artichoke
Sugar 9.6g Amaranth leaves
Fiber 1.6g Jerusalem artichoke
Calcium 14mg 215mg Amaranth leaves
Iron 3.4mg 2.32mg Jerusalem artichoke
Magnesium 17mg 55mg Amaranth leaves
Phosphorus 78mg 50mg Jerusalem artichoke
Potassium 429mg 611mg Amaranth leaves
Sodium 4mg 20mg Jerusalem artichoke
Zinc 0.12mg 0.9mg Amaranth leaves
Copper 0.14mg 0.162mg Amaranth leaves
Manganese 0.06mg 0.885mg Amaranth leaves
Selenium 0.7µg 0.9µg Amaranth leaves
Vitamin A 20IU 2917IU Amaranth leaves
Vitamin A RAE 1µg 146µg Amaranth leaves
Vitamin E 0.19mg Jerusalem artichoke
Vitamin C 4mg 43.3mg Amaranth leaves
Vitamin B1 0.2mg 0.027mg Jerusalem artichoke
Vitamin B2 0.06mg 0.158mg Amaranth leaves
Vitamin B3 1.3mg 0.658mg Jerusalem artichoke
Vitamin B5 0.397mg 0.064mg Jerusalem artichoke
Vitamin B6 0.077mg 0.192mg Amaranth leaves
Folate 13µg 85µg Amaranth leaves
Vitamin K 0.1µg 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0g 0.091g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.076g Amaranth leaves
Polyunsaturated fat 0.001g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Jerusalem artichoke
278%
Amaranth leaves
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.091g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.