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  6. Jerusalem artichoke vs. Arborio rice

Jerusalem artichoke vs. Arborio rice — In-Depth Nutrition Comparison

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How are jerusalem artichoke and arborio rice different?

  • Jerusalem artichoke is higher in iron, potassium, copper, and phosphorus; however, arborio rice is richer in manganese, selenium, and folate.
  • Daily need coverage for iron for jerusalem artichoke is 24% higher.
  • Jerusalem artichoke contains 17 times more potassium than arborio rice. While jerusalem artichoke contains 429mg of potassium, arborio rice contains only 26mg.
  • Jerusalem artichoke has a lower glycemic index (32) than arborio rice (69).

Jerusalem-artichokes, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Jerusalem artichoke vs Arborio rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +1550%
Contains more IronIron +132.9%
Contains more CopperCopper +94.4%
Contains more PhosphorusPhosphorus +136.4%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +495%
Contains more SeleniumSelenium +971.4%

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.
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%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more FolateFolate +353.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Arborio rice DV% diff.
Iron 3.4mg 1.46mg 24%
Manganese 0.06mg 0.357mg 13%
Folate 13µg 59µg 12%
Selenium 0.7µg 7.5µg 12%
Potassium 429mg 26mg 12%
Copper 0.14mg 0.072mg 8%
Phosphorus 78mg 33mg 6%
Fiber 1.6g 6%
Choline 30mg 5%
Vitamin C 4mg 0mg 4%
Carbs 17.44g 28.73g 4%
Calories 73kcal 130kcal 3%
Vitamin B2 0.06mg 0.016mg 3%
Vitamin B1 0.2mg 0.164mg 3%
Zinc 0.12mg 0.4mg 3%
Magnesium 17mg 8mg 2%
Vitamin B6 0.077mg 0.059mg 1%
Vitamin E 0.19mg 1%
Vitamin B3 1.3mg 1.493mg 1%
Calcium 14mg 1mg 1%
Protein 2g 2.36g 1%
Fats 0.01g 0.19g 0%
Net carbs 15.84g 28.73g N/A
Sugar 9.6g N/A
Sodium 4mg 0mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.397mg 0.397mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0g 0.051g 0%
Monounsaturated fat 0.004g 0.058g 0%
Polyunsaturated fat 0.001g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more WaterWater +13.8%
Contains more OtherOther +1236.8%
Contains more ProteinProtein +18%
Contains more FatsFats +1800%
Contains more CarbsCarbs +64.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +4900%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.